Form illustrationStrength / Bodyweight
A prone hold in which the chest, arms and legs lift away from the floor, so the whole back line works isometrically without any load.
Bodyweight
beginner
compound
Lie face down with the arms alongside the body and the forehead on the mat.
Lengthen the back of the neck and reach the fingertips towards the feet.
Lift the chest, arms and both legs off the floor at the same time.
Hold the lifted position for the prescribed time, keeping the gaze down.
Lower everything down together and rest.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
