Prone Y Raise

Prone Y Raise


This exercise involves lying face down on the ground and lifting your arms and legs off the ground simultaneously, holding for a few seconds before lowering back down. It targets the muscles in your back, glutes, and hamstrings.

Muscle Group

Equipment Required

Prone Y Raise Instructions

  1. Start by lying face down on a mat or comfortable surface.
  2. Extend your arms straight out in front of you, palms facing down.
  3. Engage your core and glutes to lift your legs and upper body off the ground.
  4. As you lift, simultaneously raise your arms up towards the ceiling, keeping them straight.
  5. Hold for a few seconds at the top of the movement, squeezing your shoulder blades together.
  6. Slowly lower your arms and legs back down to the starting position.
  7. Repeat for the desired number of repetitions.

Prone Y Raise Form & Visual

Prone Y Raise

Prone Y Raise Benefits

  • Strengthens upper back muscles
  • Improves posture
  • Increases shoulder stability
  • Engages core muscles
  • Improves overall body coordination

Prone Y Raise Muscles Worked

  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Posterior deltoids
  • Triceps brachii

Prone Y Raise Variations & Alternatives

  • Prone T-raise
  • Prone Y-raise
  • Prone W-raise
  • Prone I-raise
  • Prone snow angel