Prone Press-Up
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Erector Spinae
Secondary muscle groups
Rectus Abdominis, Gluteus Maximus
Movement pattern
Passive Lumbar Extension
Training goal
Mobility
Sport
General Athletic Development, Olympic Weightlifting, MMA, BJJ, Wrestling, Football, Rugby
Overview
Purpose. Restore lumbar extension range, commonly used in flexion-intolerant back care.
How it fits the system. A beginner-level passive lumbar extension entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Scorpion Stretch and Foam Roller Thoracic Extension.
Primary muscles
Erector Spinae
Secondary muscles
Rectus Abdominis, Gluteus Maximus
Movement pattern
Passive Lumbar Extension
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie prone with the hands under the shoulders.
- Press the chest up while keeping the hips and pelvis on the floor.
- Rise only as far as is comfortable, exhaling at the top.
- Lower under control and repeat.
Coaching Cues
- "Hips stay heavy on the floor."
- "Relax the glutes and lower back."
- "Stop before any sharp sensation."
Common Mistakes
- Lifting the hips off the floor.
- Pushing into pain rather than a mild stretch.
Progressions & Regressions
Progressions
Increase range or hold time gradually.
Regressions
Perform on the forearms rather than the hands.
When to Use It
When to use
Daily spinal care, warm-ups, and flexion-intolerant back management.
When not to use
Extension-sensitive back pain or spondylolisthesis without clinical guidance.
Programming
8–10 reps, 2–3 sets, held 2–3 seconds each.
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