Floor T Raise Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Infraspinatus, Trapezius Middle Fibers, Trapezius Upper Fibers, Gluteus Maximus, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- T-Raise
Visualised Target Muscle Groups
Front
Back
How to: Floor T Raise
- Start by lying face down on the floor with your arms extended out to the sides, forming a 'T' shape.
- Engage your core and, keeping your neck neutral, lift your arms and chest off the ground simultaneously.
- Hold the position for a moment, focusing on squeezing the shoulder blades together.
- Lower back down to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Overextending the back during the raise.
- Using momentum instead of controlled movements.
- Allowing the head to drop forward instead of keeping it aligned with the spine.
Modifications
- Perform the exercise with bent knees for increased support.
- Use a yoga block or cushion for added comfort under the hips.
Tips
- Engage your core to stabilize your body during the movement.
- Keep your movements slow and controlled to maximize effectiveness.
- Ensure your shoulders remain relaxed and down away from your ears.
Floor T Raise Alternatives
Tags
hips
strength
core
balance
stability
bodyweight