A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. This demonstration combines palms facing the floor, a wider arm position and legs held together, distinguishing it from the palms-in variation.
Lie on the abdomen with straight legs together and the arms extended overhead in the demonstrated wider position, palms facing the floor.
Keep the head aligned with the trunk and gently brace the abdomen.
Lift the arms, upper chest and straight legs together in a controlled movement while the abdomen and pelvis remain supported by the floor.
Lower smoothly to the starting position and repeat. Count complete lifts and returns; no timed hold is prescribed by this packet.
Use a modest controlled lift instead of chasing maximum height.
Keep breathing and avoid throwing the head backward.
Preserve the arm and leg spacing of this specific variation throughout the repetition.
Maintain the wider arm position and together-leg setup without adding extra resistance.
Throwing the head back or jerking the trunk upward.
Forcing a high lumbar arch or increasing the range through pain.
Lifting alternate limbs instead of the demonstrated simultaneous arm-and-leg movement.
Turning the palms inward, narrowing the arms or separating the legs so the setup becomes the other variation.
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