Exercise guide · beginner
Superman Pull
Superman Pull uses bodyweight in a hinge movement that primarily trains back. Use it to train the posterior chain and reinforce a controlled hip hinge.
- Equipment
- bodyweight
- Typical range
- 8–20 reps
- Also works
- glutes, shoulders
01 · Set up
1
Position the bodyweight close to your body for Superman Pull.
2
Soften the knees, brace the torso, and prepare to move the hips backward.
02 · Perform
1
Push the hips backward while keeping the resistance close to the body.
2
Stop when the hamstrings are loaded without losing trunk position.
3
Drive the hips forward to stand tall, then reset under control.
Coaching tips
- Send the hips back.
- Keep the load close.
- Finish tall without leaning back.
Common mistakes
- Turning the hinge into a squat.
- Letting the resistance drift away.
- Forcing depth after the back rounds.
What it should feel like
Expect controlled effort through the back, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives