Floor T-Raise Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Trapezius, Infraspinatus, Trapezius Middle Fibers, Trapezius Upper Fibers, Erector Spinae, Hamstrings
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Hip T-Raise
Visualised Target Muscle Groups
Front
Back
How to: Floor T-Raise
- Lie on your stomach with arms extended in front of you.
- Lift your upper body and legs off the ground, forming a 'T' shape.
- Hold for a few seconds and lower back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not maintaining a stable core.
- Overextending the back instead of lifting through the hips.
- Rushing through the movement.
Modifications
- Perform the exercise from a seated position for added support.
- Use a cushion under your hips if sitting on the floor.
Tips
- Ensure your back is straight throughout the exercise.
- Engage your core to avoid arching your back.
- Perform in a slow, controlled manner to maximize stretch.
Tags
stretching
hips
glutes
erector spinae
beginner
flexibility
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