Lying Prone T

Muscles worked

Setup

1. Lie face down on a flat mat with your legs extended straight and the tops of your feet resting on the floor.
2. Extend your arms directly out to your sides at a 90-degree angle from your torso, forming a 'T' shape.
3. Rotate your wrists so your thumbs are pointing toward the ceiling.
4. Tuck your chin slightly and rest your forehead on the floor to maintain a neutral cervical spine.

How to do it

1. Exhale as you squeeze your shoulder blades together to lift your arms off the floor as high as comfortable.
2. Hold the peak contraction for 1-2 seconds, focusing on the tension in the middle of your back.
3. Inhale as you slowly lower your arms back toward the floor with a controlled 2-second tempo.
4. Avoid letting your arms fully rest on the floor between repetitions to maintain constant tension.

Form checklist

• Keep your thumbs pointed toward the ceiling to maximize external rotation.
• Ensure your shoulders stay down and away from your ears to avoid overactive upper traps.
• Keep your forehead down to prevent neck strain.
• Initiate the lift by retracting the shoulder blades rather than just moving the arms.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to pinch a pencil between your shoulder blades at the top of the movement.
• Keep your glutes and core lightly engaged to stabilize your lower back and prevent excessive arching.

Make it harder

• Hold light weights, such as small dumbbells or water bottles, to increase the resistance.
• Perform the movement with a 5-second isometric hold at the top of every repetition.

Frequently asked

What muscles does the lying prone t work?

The lying prone t primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying prone t?

The lying prone t requires no equipment — just your body weight.

Is the lying prone t good for beginners?

The lying prone t is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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