Back / Beginner / Isometric (hold)

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A prone hold lifting arms and legs off the floor that trains the spinal erectors and glutes.

At a glance

Primary

Lower back (erectors), Glutes

Secondary

Hamstrings, Upper back (rhomboids, mid/lower traps), Rear delts

Equipment

Bodyweight

Movement pattern

Spinal extension, Hip extension

Level

Beginner

Type

Back, Isometric (hold)

How to do it

1. Lie face down with arms stretched overhead and legs straight.
2. Simultaneously lift your arms, chest and legs off the floor.
3. Hold for 2 seconds while squeezing your glutes and back.
4. Lower back to the floor with control.

Tips

• Keep your neck neutral by looking at the floor.

Common mistakes

• ✗ Cranking the head and legs as high as possible.

  Why it hurts: Maximal arching compresses the lumbar spine and the neck.

  ✓ Instead: Lift a few centimetres, look at the floor and reach long rather than high.

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