Prone Prisoner Lift

Starting Posture

Lie facedown on a flat surface with your arms extended overhead, palms facing down, and legs straight. Keep your neck in a neutral position.

How to Exercise

Inhale as you lift your arms, chest, and legs off the ground simultaneously, squeezing your shoulder blades together and engaging your glutes and lower back. Hold this position for a few seconds, then exhale as you lower back down to the starting position.

Breath Control

Inhale as you lift and exhale as you lower back down.

Common errors

Common errors include lifting the legs too high, which can strain the lower back, or allowing the head to jut forward, putting unnecessary strain on the neck.

Weights

This exercise can be done without weights, but you can add ankle weights or hold a light dumbbell in each hand to increase the challenge.

Grips

No specific grips are required for this exercise.

Variations

To increase the difficulty, try lifting both arms and legs off the ground at the same time. You can also add a Superman movement by reaching your arms forward as you lift. For a lower impact option, alternate lifting one arm and one leg at a time.

Comments and tips

Focus on keeping your neck in line with your spine throughout the exercise to prevent strain. Keep a slight bend in your elbows to avoid locking them out.

Cautions

Avoid arching your back too much during the lift, as this can lead to lower back strain. If you feel any pain or discomfort, stop the exercise immediately.