Prone Swimmer

  • HOW: Lay face down with your arms overhead. Lift one arm up and the opposite leg towards the ceiling. Your shoulder blade should drive the arm movement, your glutes should drive the leg movement.
  • FEEL: You will feel the muscles on the back of the arm and the leg that are lifting up towards the ceiling. You will also feel the lower back work with this exercise.
  • COMPENSATION: Avoid arching the lower back as you elevate the arms and the legs.

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