Back · Bodyweight
Twist Superman
How to do the twist superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your arms extended overhead. Lift your chest, arms, and legs off the floor into a superman hold, then rotate your torso to one side, reaching one arm higher than the other. Return to center and alternate sides while keeping your hips down.
- 1Your lower back and glutes holding the extended position
- 2Your obliques driving the rotation as you twist to each side
- 3Length through your spine as you reach the top arm away
Common mistakes
- Dropping your chest or legs back to the floor between reps
- Cranking the twist from your neck instead of your mid-back
- Letting your hips lift or shift during the rotation
Muscles worked
The twist superman mainly works the lower back, obliques, and glutes, with the mid traps, lower traps, upper abs, lower abs, hamstrings, and rear delts assisting.
- Lower BackPrimary
- ObliquesPrimary
- GlutesPrimary
- Mid TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Rear DeltsSupport
- LatsMinor
- Upper TrapsMinor
- Front DeltsMinor
Kovo programs the twist superman for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.