Exercise guide
Snow Angel Face To Floor
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This prone bodyweight exercise improves scapular mobility and strengthens the entire posterior chain, specifically targeting the rear deltoids, traps, and lats. By working against gravity in a face-down position, it forces constant engagement of the upper back and shoulder stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie face down on a flat surface with your legs extended and feet hip-width apart.
- Squeeze your glutes and press your hips into the floor to stabilize your pelvis and protect your lower back.
- Extend your arms straight out to your sides with palms facing the floor.
- Tuck your chin slightly to keep your neck neutral, hovering your forehead an inch off the ground.
How to do it
- Inhale and lift your arms and upper chest slightly off the floor, engaging your mid-back muscles.
- Exhale as you slowly sweep your arms in a wide arc down toward your thighs, keeping your elbows locked and arms hovering at a constant height.
- Inhale as you reverse the motion, sweeping your arms back up past your head until your thumbs nearly touch.
- Maintain a slow, controlled tempo, taking approximately 3 seconds for each sweep.
Form checklist
- Keep your arms fully extended and parallel to the floor throughout the entire range of motion.
- Ensure your feet and hips stay glued to the floor to prevent excessive lower back arching.
- Keep your gaze fixed on the floor to avoid straining the cervical spine.
- Focus on retracting and depressing your shoulder blades as your hands move toward your hips.
Pro tips
- Rotate your thumbs toward the ceiling as your arms reach your hips to maximize external rotation and lower trap engagement.
- Imagine you are pushing your hands through thick water to create internal tension and increase muscle fiber recruitment.
- Pause for one second at the top (overhead) and bottom (hips) of each rep to emphasize peak contraction.
Make it harder
- Hold light weight plates (1-2.5 lbs) or small water bottles to increase the lever arm resistance.
- Lift your legs off the floor simultaneously to turn the movement into a full posterior chain 'Superman' variation.
Frequently asked
- What muscles does the snow angel face to floor work?
- The snow angel face to floor primarily targets the deltoids, lats, and rhomboids, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the snow angel face to floor?
- The snow angel face to floor requires no equipment — just your body weight.
- Is the snow angel face to floor good for beginners?
- Yes. The snow angel face to floor is a beginner-friendly movement and a strong foundation to build on.