Classification
Type | auxiliary |
Mechanics | isolated |
Direction | push |
Equipment | mat |
Additional Equipment | - |
Instructions
Preparation
Lie prone on mat with arms extended overhead and legs straight.Execution
Simulteneously lift torso, legs and arms. Return and repeat.Variations / Comments
-![Mat Body Raise, Prone | Starting Position Mat Body Raise, Prone Starting Position](/data/exercisefiles/86/1186.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Mat Body Raise, Prone | Ending Position Mat Body Raise, Prone Ending Position](/data/exercisefiles/87/1187.jpg)
Muscles
Target | Erector Spinae |
Synergist | Gluteus Maximus | | Trapezius Middle | Trapezius Lower | Rhomboids | Deltoids, Posterior |
Stabilizers | Hamstrings| Deltoids, Lateral |
![Mat Body Raise, Prone | Muscles Front Mat Body Raise, Prone Muscles Front](/data/musclemaps/51/651.jpg)
Front
![Mat Body Raise, Prone | Muscles Rear Mat Body Raise, Prone Muscles Rear](/data/musclemaps/52/652.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)