Superman
The superman is a lower back (spinal erectors) hip hinge 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 only, not Gains: it is not load-scored, so high rep counts never inflate your volume or e1RM.
At a glance
| Muscle group | Lower Back |
|---|---|
| Primary muscles | lower back (spinal erectors) |
| Secondary muscles | glutes |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Gains scoring | Not load-scored (Balance and Routine only) |
| 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.
- Gains: not load-scored. Core, isometric and conditioning work contributes nothing to volume, e1RM or PRs, even with added weight, so it can never inflate your Gains. 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 deterministic code, not AI: the same sets always give the same Weyt Score. Read the method on the about page.
Also called
superman hold, supermans
Log it under any of these names and weyt.ai resolves it to the same exercise, so your history and progression never split 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 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 · Weighted Pull-Up · Assisted Pull-Up · Dumbbell Pullover · Cable Face Pull · Band Face Pull · Band Pull-Apart · Barbell Shrug · Dumbbell Shrug · Barbell Upright Row · Dumbbell Upright Row · Farmer's Walk · Barbell Deadlift · Trap Bar Deadlift · Dumbbell Deadlift · Ski Erg · Rowing Erg · Sled Pull