Prone T Hold

Difficulty

Beginner

Position

Floor

Type

Isometrics

Sides

Single position

Hold time

15–30 s per set in our routines

How to do the Prone T Hold

1. Lie face down with arms stretched out at shoulder height like wings and legs long behind you.
2. Engage glutes and lower back to peel your chest and arms off the floor.
3. Keep your gaze slightly forward so the neck stays long and hold the lift while breathing steadily.

Tips

• Reach fingertips sideways and squeeze shoulder blades toward each other to light up the upper back.
• Think about length as much as height to avoid crunching through the low back.

Adjustments

• Lift just an inch or two if you are easing in, focusing on control over height.

All exercises