W to Y Superman
Expert Advice
Engage your glutes and back muscles to lift your arms and legs, and avoid straining your neck by keeping your gaze downwards.
How-to-do Steps
- Lie face down on the floor with your arms in a 'W' position and legs straight.
- Lift your chest, arms, and legs off the floor by engaging your back and glute muscles.
- Extend your arms forward into a 'Y' position while keeping them lifted.
- Return to the 'W' position and then lower your chest, arms, and legs to the starting position.
- Repeat for the desired number of repetitions.
Track W to Y Superman in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
W to Y Superman primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings10%
Lats10%
Shoulders10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does W to Y Superman work?
W to Y Superman primarily targets the Glutes. Secondary muscles involved include Hamstrings, Lats, Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for W to Y Superman?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is W to Y Superman suitable for beginners?
Yes, W to Y Superman is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
