Library / Erector Spinae
Superman W to Y
Bodyweight · Isolation · Isolation
Erector Spinae GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Erector Spinae
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Position your body securely with strict alignment to isolate the erector_spinae.
- Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
- Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
- Lower under strict 3-second eccentric control through a full, pain-free range of motion.
Joint & safety considerations
No specific joint contraindications are flagged for Superman W to Y. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Lever Back Extension | Machine swap | Machine |
| 45 Degrees Back Extension Scapular Adduction | Same movement pattern | Bodyweight |
| Alternating Superman | Same movement pattern | Bodyweight |
| Back Extension on Exercise Ball | Same movement pattern | Bodyweight |
| Superman | Same movement pattern | Bodyweight |
| Weighted Hyperextension | Same movement pattern | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.