Exercise guide
Superman W To Y
- Beginner
- Compound
- Rep-based
- Back
- Lower legs
- Shoulders
- Upper legs
This exercise builds posterior chain strength and improves shoulder mobility by combining spinal extension with dynamic scapular movement. It is highly effective for correcting posture and strengthening the lower back, glutes, and mid-to-upper trapezius.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended straight behind you.
- Position your arms in a 'W' shape by bending your elbows and pulling them down toward your ribs, palms facing the floor.
- Tuck your chin slightly to maintain a neutral spine and keep your gaze toward the floor.
How to do it
- Exhale as you simultaneously lift your chest, thighs, and arms off the floor by engaging your glutes and lower back.
- While maintaining the lift, slowly extend your arms forward and outward into a 'Y' position, rotating your hands so your thumbs point toward the ceiling.
- Inhale as you pull your elbows back down into the 'W' position, squeezing your shoulder blades together forcefully.
- Lower your body back to the floor in a controlled manner, or maintain the hover for the duration of the set to increase intensity.
Form checklist
- Keep your neck neutral; do not look up or strain your cervical spine.
- Squeeze your glutes hard throughout the movement to stabilize and protect your lower back.
- Keep your feet hip-width apart and ensure your knees remain straight as you lift your legs.
- Focus on pulling your shoulder blades down and back, away from your ears, especially in the 'W' position.
Pro tips
- Imagine you are pulling a heavy resistance band down when moving from the Y to the W position to maximize lat and mid-trap engagement.
- Maintain a slow, 3-second tempo for the transition between the W and Y positions to eliminate momentum and maximize muscle fiber recruitment.
Make it harder
- Hold the 'Y' position for a 3-5 second isometric pause on every rep to increase time under tension for the upper back.
- Hold light objects, such as small water bottles or 1-2lb weights, to increase the resistance at the end of the lever arm.
Frequently asked
- What muscles does the superman w to y work?
- The superman w to y primarily targets the erector spinae, glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the superman w to y?
- The superman w to y requires no equipment — just your body weight.
- Is the superman w to y good for beginners?
- Yes. The superman w to y is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
- Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius
- Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
- Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps