Lying Prone A Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Teres Minor, Latissimus Dorsi, Teres Major, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Prone Y Raise
Visualised Target Muscle Groups
Front
Back
How to: Lying Prone A
- Lie face down on a mat with your arms extended overhead.
- Engage your core and lift your arms, chest, and legs off the ground.
- Hold the position for a moment, focusing on squeezing your shoulder blades together.
- Lower back down slowly and repeat for the desired number of repetitions.
Common Mistakes
- Lifting too high, which can strain the lower back.
- Arching the back instead of keeping it flat.
- Using momentum rather than controlled movements.
Modifications
- Perform the exercise with the knees on the ground for reduced intensity.
- Use a stability ball for additional support.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on engaging your core to stabilize your body.
- Control your movements to avoid using momentum.
Lying Prone A Alternatives
Tags
back
strength
core
bodyweight
stability
erector spinae
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