Instructions

1

Lie prone (face down) on the floor or exercise mat with your body in a horizontal position, legs extended straight behind you with tops of feet on the ground.

2

Place your hands beside your head at chest level with palms down. Keep your core engaged and maintain a neutral spine alignment throughout the movement.

3

Lower your body by allowing your hips, chest, and shoulders to descend toward the floor in a controlled manner, keeping your body in a straight line from head to heels.

4

Press through your hands and engage your abdominal muscles to lift your torso and hips off the ground, returning to the starting prone position with your body fully extended and aligned.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Twist Superman stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Improves overall Hips stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Twist Superman , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus, Obliquus Internus, Transversus Abdominis, Iliopsoas to maintain control of the Body weight.

Beginner Tips

If you are new to the Twist Superman , focus on mastering the movement pattern with zero weight before adding Body weight.

Twist Superman