Twist Superman

Strengthen your lower back, glutes, hamstrings, and core, especially obliques, with the Twist Superman. Improve spinal stability and hip mobility.

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Twist Superman

Compound

Alternating Superman

Hips · Body weight

Intermediate

Compound

Superman Chest Stretch

Hips · Deltoid Anterior · Body weight

Beginner

Compound

Superman

Hips · Erector Spinae · Body weight

Intermediate

Compound

Dumbbell Superman

Hips · Erector Spinae · Dumbbell

Intermediate

Description

A full body exercise that strengthens the lower back, glutes, and hamstrings while also targeting the shoulders and the muscles in your core.

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How to do Twist Superman

01
Setup
Lie face down on the floor with your arms extended straight overhead and your legs extended straight behind you, keeping your head in a neutral position.
02
Setup
Engage your core and glutes, then simultaneously lift your chest, arms, and thighs a few inches off the floor, maintaining a straight spine. This is your starting Superman position.
03
While maintaining the lifted position, rotate your torso and reach one arm further across your body, simultaneously lifting that arm slightly higher and keeping the opposite leg elevated.
04
Control the movement as you return to the central Superman position, keeping your chest, arms, and legs elevated throughout.
05
Immediately repeat the twisting motion to the other side, reaching the opposite arm across your body and lifting it higher, maintaining the leg elevation.
06
Continue alternating sides, focusing on a smooth, controlled twist and maintaining tension in your core and lower back.

Tips

Breathe out as you twist and inhale as you return to the center to help engage your core and stabilize your spine effectively.
Avoid using momentum; focus on slow, deliberate movements to maximize muscle engagement in the obliques, lower back, and glutes.
Keep your neck in line with your spine throughout the exercise by looking down at the floor, preventing unnecessary strain.
Try to reach as far as possible with your arm during the twist, feeling the stretch and contraction in your obliques and lats.

Common mistakes

Avoid over-arching your lower back excessively by engaging your core and lifting only as high as you can maintain a neutral spine.
Do not let your legs or chest touch the floor between twists; maintain constant tension by keeping them elevated in the Superman position.
Prevent rushing the twist by performing the rotation slowly and deliberately, focusing on controlled movement from your obliques rather than just swinging your arms.

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Questions

What muscles does Twist Superman work?

Twist Superman primarily targets Erector Spinae, Gluteus Maximus, Obliques. Secondary muscles include Hamstrings, Rectus Abdominis.

Is Twist Superman good for beginners?

Twist Superman is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Twist Superman?

You need Body weight to perform Twist Superman. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Twist Superman?

Breathe out as you twist and inhale as you return to the center to help engage your core and stabilize your spine effectively. Avoid using momentum; focus on slow, deliberate movements to maximize muscle engagement in the obliques, lower back, and glutes. Keep your neck in line with your spine throughout the exercise by looking down at the floor, preventing unnecessary strain. Try to reach as far as possible with your arm during the twist, feeling the stretch and contraction in your obliques and lats.

What are common mistakes when doing Twist Superman?

Avoid over-arching your lower back excessively by engaging your core and lifting only as high as you can maintain a neutral spine. Do not let your legs or chest touch the floor between twists; maintain constant tension by keeping them elevated in the Superman position. Prevent rushing the twist by performing the rotation slowly and deliberately, focusing on controlled movement from your obliques rather than just swinging your arms.