How to perform it
- Lie face down on a mat with your legs extended and your arms stretched forward.
- Keep your neck aligned with your spine and your gaze directed toward the floor.
- Engage your abs and glutes before the first repetition to stabilize your body throughout the exercise.
- Raise one arm and the opposite leg simultaneously with control.
- Lift until you feel contraction in the lower back, glutes, and posterior muscles without straining your neck.
- Return slowly to the starting position and repeat with the other arm and opposite leg.
- Exhale as you raise your limbs and inhale as you return.
- Continue alternating sides while keeping the movement smooth and unhurried.
What you should feel
Work in the lower back, glutes, shoulders, and posterior muscles of the body. Core contraction for stabilization, without pain in the lower back or neck.
Groups mentioned in the description
Exercise questions
Lie face down on a mat with your legs extended and your arms stretched forward. Keep your neck aligned with your spine and your gaze directed toward the floor. Engage your abs and glutes before the first repetition to stabilize your body throughout the exercise. Raise one arm and the opposite leg simultaneously with control. Lift until you feel contraction in the lower back, glutes, and posterior muscles without straining your neck. Return slowly to the starting position and repeat with the other arm and opposite leg. Exhale as you raise your limbs and inhale as you return. Continue alternating sides while keeping the movement smooth and unhurried.
Alternating prone arm and leg raise that works the glutes, shoulders, and lower back while improving posterior-chain stability.
Work in the lower back, glutes, shoulders, and posterior muscles of the body. Core contraction for stabilization, without pain in the lower back or neck.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.