Prone Abdominal Stretch
A bodyweight stretch performed prone, lifting the upper body to elongate the abdominals and hip flexors, improving core flexibility and countering tight posture from workouts.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Chest, Shoulders
Accessory Muscles
Lats, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis
Obliques
7/10External Obliques
Hip Flexors
6/10Iliopsoas
Chest
4/10Shoulders
3/10Anterior Delts
Lats
2/10Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
10-30 seconds • Between holds
How to Perform
Lie face down on the floor or mat with legs extended, hands beside shoulders, palms down, elbows bent and close to body.
- Inhale and press palms into floor to lift upper body.
- Keep hips and legs grounded on floor.
- Straighten arms as comfortable, lifting chest up and forward.
- Relax shoulders down away from ears, gaze slightly forward.
- Hold position feeling stretch in abdomen.
- Exhale and slowly lower upper body to floor.
Coaching Tips
Form Cues
- Lengthen spine upward
- Shoulders relaxed
- Hips stay down
- Breathe deeply
- Engage glutes lightly
Breathing
Inhale to lift into position, then breathe deeply and slowly while holding, exhale on release.
Tempo
2-20-1
Range of Motion
Lift until comfortable extension in upper back and abdomen, thighs parallel to floor at hips, without lower back pinch.
Safety
Safety Notes
- Avoid if acute lower back pain
- Do not hyperextend spine
- Stop if sharp pain occurs
- Use mat for comfort
- Activate glutes to stabilize pelvis
Spotting
No spotting needed; self-monitor for comfort and form.
Common Mistakes
- Over-arching lower back
- Tensing shoulders
- Lifting hips off floor
- Bouncing or jerking
- Holding breath
When to Avoid
- Acute lower back injury
- Recent abdominal surgery
- Spinal conditions like herniated disc
Flexibility Needed
- Basic thoracic spine extension
- Shoulder flexion range
Build Up First
- Familiarity with prone position
Also known as
Cobra Pose
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