Strengthen Back and Shoulders with Prone X

Prone X

Rep Range

8-16

Hints

Begin by laying on your stomach extend your arms straight out in front of you and keep your legs straight back. Engaging your core and the muscles in your upper back, lift both your arms and legs off the ground. Once lifted, spread them apart into an 'X' shape, then bring them back together in the starting position. Once you've completed the movement, gently lower your arms and legs back to the ground, letting them rest momentarily before repeating.

Common Mistakes

Avoid jerky movements; ensure the motion is smooth and controlled throughout. Don't strain your neck; keep it in a neutral position by looking directly down. Ensure the lifting motion comes from the engagement of your upper back and glute muscles rather than an over-arching of the lower back.

Breathing

Inhale deeply as you prepare to lift your arms and legs. Exhale as you raise them off the ground and spread them into the 'X' shape. Inhale as you return them to the center and then exhale as you place them back on the floor.

Muscle Focus

Primary Muscles

Rhomboids, Traps, Erector Spinae, Shoulders, Teres Major, Teres Minor, Infraspinatus

Secondary Muscles

Latissimus Dorsi

Tertiary Muscles

Lower Body