How to do prone raise

Coach's Tips

Maintain a still head and chest, engaging your scapula first to emphasize the movement in your back.

Start Position

1. Position yourself face down on a workout mat or flat surface.

2. Position your hands directly beneath your shoulders.

3. Ensure your feet are firmly planted on the ground with toes pointing downward.

Proper Form

1. Press upwards using your arms and hands, engaging your core and glute muscles as you lift your torso from the floor.

2. Keep your back straight with your neck aligned to your spine.

3. Hold the position for a few moments before gently lowering your body back to the starting point.

Breathing Technique

1. Inhale while lifting your body and exhale as you return to the starting position.

2. Ensure a steady breathing rhythm throughout the exercise.

Precautions

1. Maintain a straight back and aligned neck throughout the movement.

2. Avoid arching your back or straining your neck.

3. Stop immediately if you feel pain or discomfort, and do not push too deeply into the movement.