Prone Press Swan
Expert Advice
Engage your glutes and hamstrings to support your lower back and prevent overextension.
How-to-do Steps
- Lie face down on the floor with your hands placed under your shoulders.
- Engage your core and gently press your hands into the floor to lift your upper body, keeping your hips and legs relaxed on the ground.
- Extend your arms as much as comfortable, arching your back into a gentle stretch.
- Hold the position for a few seconds, then slowly lower back down to the starting position.
- Repeat the movement for the desired number of repetitions.
Details
Primary
Lats20%
Glutes20%
Hamstrings20%
Secondary
Shoulders10%
Calves10%
Chest10%
Triceps10%
Equipment
Body weight
Exercise Type
Stretching
