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Exercise overview
Training details
Lower BackGlutesHamstringsUpper Back
Equipment
Bodyweight
Sets × reps
3 × 12
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Lie face down with the legs extended and the elbows bent wide in a W or arrested position beside the head.
- 02Brace the abdomen lightly, keep the neck neutral, and press the pelvis into the floor.
- 03Squeeze the glutes and upper back to lift the thighs, chest, and elbows slightly from the floor.
- 04Pause for one to two seconds without throwing the head back or forcing excessive lower-back extension.
- 05Lower the chest, elbows, and legs under control, reset, and repeat.
Use this exercise in a plan