Stance

Prone

Prone

Element Information

Short Name

Prone

Description

Lying face down (on your stomach/chest).

When to Use

Excellent for back extensions, prone Y/T/W raises, and posterior chain exercises

Aliases

Lying face down

Benefits

•Posterior chain focus
•Back extension work
•Core stabilization

Tips

•Keep neck neutral
•Engage glutes and core
•Control the movement

Common Mistakes

•Hyperextending neck
•Sagging hips
•Using momentum

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