Superman W to Y Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Superman W-to-Y
Visualised Target Muscle Groups
Front
Back
How to: Superman W to Y
- Lie face down on the floor with arms extended in a 'W' position.
- Engage your core and lift your arms and legs off the ground simultaneously.
- Hold for a moment, then lower back down and return to the W position.
- Transition your arms to a 'Y' position and repeat the lift.
Common Mistakes
- Lifting the head too high, which can strain the neck.
- Failing to engage the core, which can lead to lower back strain.
- Misaligning the arms and legs during the movement.
Modifications
- Perform the exercise with a slight bend in the elbows.
- Limit the lift height if you experience discomfort.
Tips
- Keep your head in a neutral position to avoid straining your neck.
- Engage your core throughout the movement to stabilize your lower back.
Superman W to Y Alternatives
Tags
core
strength
hips
back
exercise
bodyweight
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