Step by step instructions, muscle activation and variants for the Twist Superman.
A prone bodyweight exercise that combines the classic Superman back extension with a rotational twist, targeting the lower back and glutes while also engaging the obliques. The rotation adds an anti-rotation challenge that strengthens spinal stability.
Common mistakes content is coming soon.
The Twist Superman is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.