Lying Prone A
Strengthen your lower back, glutes, and hamstrings with the Lying Prone A. This effective bodyweight exercise improves spinal erector strength and posture.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Lying Prone A
Description
An exercise that targets the lower back muscles by lifting the upper and lower body while lying on the stomach.
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How to do Lying Prone A
- 01Setup
Lie face down on the floor with your arms extended overhead and angled out to form an 'A' shape, thumbs pointing towards the ceiling. Extend your legs straight back, keeping them hip-width apart.
- 02Setup
Engage your core by drawing your navel towards your spine and gently tuck your chin to maintain a neutral cervical spine, gazing at the floor.
- 03
Inhale, then exhale as you simultaneously lift your chest, arms, and legs a few inches off the floor by squeezing your glutes and contracting your lower back muscles.
- 04
Hold this elevated position briefly, feeling the contraction in your erector spinae, glutes, and hamstrings, ensuring your neck remains neutral and aligned with your spine.
- 05
Slowly and with control, lower your chest, arms, and legs back down to the starting position, maintaining tension throughout the movement.
Tips
- Focus on quality of movement over height; a small, controlled lift is more effective than a high, uncontrolled arch.
- Keep your gaze down and neck neutral throughout the exercise to avoid straining your cervical spine.
- Actively squeeze your glutes as you lift to maximize hip extension and reduce reliance on just your lower back.
- Maintain steady breathing, exhaling as you lift and inhaling as you lower, to help stabilize your core.
Common mistakes
- Lifting the head too high causes neck strain; keep your chin slightly tucked and your gaze on the floor to maintain a neutral spine.
- Using momentum to lift your body reduces muscle engagement; perform each repetition slowly and with deliberate muscle control.
- Arching excessively in the lower back without glute engagement can lead to discomfort; focus on squeezing your glutes and lifting with your entire posterior chain.
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Is Lying Prone A good for beginners?
Lying Prone A is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Lying Prone A?
You need Body weight to perform Lying Prone A. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Lying Prone A?
Focus on quality of movement over height; a small, controlled lift is more effective than a high, uncontrolled arch. Keep your gaze down and neck neutral throughout the exercise to avoid straining your cervical spine. Actively squeeze your glutes as you lift to maximize hip extension and reduce reliance on just your lower back. Maintain steady breathing, exhaling as you lift and inhaling as you lower, to help stabilize your core.
What are common mistakes when doing Lying Prone A?
Lifting the head too high causes neck strain; keep your chin slightly tucked and your gaze on the floor to maintain a neutral spine. Using momentum to lift your body reduces muscle engagement; perform each repetition slowly and with deliberate muscle control. Arching excessively in the lower back without glute engagement can lead to discomfort; focus on squeezing your glutes and lifting with your entire posterior chain.
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Free · iPhone only · Available on the App Store