Back · Bodyweight
Weighted Bottle Superman
How to do the weighted bottle superman, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down holding a filled water bottle in your hands with arms extended overhead. Lift your arms, chest, and legs off the ground at the same time, squeezing your lower back and glutes, then lower under control. The added bottle increases the load on your posterior chain.
- 1Feel your lower back, glutes, and hamstrings drive the lift
- 2Keep your neck in line with your spine and gaze down
- 3Hold briefly at the top to feel tension across your back
Common mistakes
- Do not crank your neck up or look forward
- Avoid jerking the bottle up; keep the lift smooth and small
- Do not hold your breath; breathe steadily through each rep
Muscles worked
The weighted bottle superman mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Front DeltsMinor
- Rear DeltsMinor
Kovo programs the weighted bottle 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.