Superman
The superman is a hip hinge for the lower back (spinal erectors), done with bodyweight only. It also works the glutes. On weyt.ai it counts toward Balance as Back (minimum 10 sets per 30 days) and toward Routine, not your strength trend: high rep counts never count as a heavy lift.
At a glance
| Muscle group | Lower Back |
|---|---|
| Primary muscles | lower back (spinal erectors) |
| Secondary muscles | glutes |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Strength scoring | Counts for balance and consistency, not strength |
| Balance group | Back · minimum 10 sets per 30 days |
| Strength standards | none (standards exist for barbell and dumbbell lifts with published norms) |
How weyt.ai scores it
- Balance: every logged set counts toward the Back group, which needs at least 10 sets per 30 days for full credit.
- Strength: counts for balance and consistency, not strength. Core, isometric and conditioning work adds nothing to your volume, your best lift estimate or your PRs, even with added weight, so high rep counts never count as a heavy lift. It still counts fully for Balance and Routine.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is plain arithmetic, not AI: the same sets always give the same result. Read the method on the about page.
Also called
superman hold, supermans, swimmers, pilates swimming, prone swimmers
Log it under any of these names and weyt.ai files it under the same exercise, so your history never splits across spellings.
Related back exercises
Everything else that counts as back
Bent Over Barbell Row · Pendlay Row · Underhand Barbell Row · T-Bar Row · Single-Arm Dumbbell Row · Dumbbell Bent-Over Row · Dumbbell Rear Delt Row · Incline Dumbbell Row · Renegade Row · Seated Cable Row · Standing Cable Row · Single-Arm Cable Row · Machine Row · Resistance Band Row · Kettlebell Row · Lat Pulldown · Wide Grip Lat Pulldown · Close Grip Lat Pulldown · Reverse Grip Lat Pulldown · Straight-Arm Pulldown · Chin-Up · Weighted Pull-Up · Assisted Pull-Up · Cable Pullover · Dumbbell Pullover · Cable Face Pull · Band Face Pull · Band Pull-Apart · Barbell Shrug · Dumbbell Shrug · Farmer's Walk · Barbell Deadlift · Trap Bar Deadlift · Dumbbell Deadlift · Dumbbell Suitcase Deadlift · Kettlebell Deadlift · Ski Erg · Rowing Erg · Sled Pull · Chest-Supported T-Bar Row · Meadows Row · Barbell Seal Row · Smith Machine Row · Resistance Band Lat Pulldown · Single-Arm Lat Pulldown · Machine Pullover · Neutral-Grip Pull-Up · Negative Pull-Up · Muscle-Up · Scapular Pull-Up · Prone Y Raise · Cable Shrug · Smith Machine Shrug · Snatch-Grip Deadlift · Deficit Deadlift · Trap Bar Carry · Swim