How to do it
Squeeze your shoulder blades together at the top to intensify the contraction.
- 1
Lie face down on the floor with your arms bent at the elbows in a 'W' shape.
- 2
Engage your back and glute muscles to lift your chest and legs off the ground.
- 3
Hold the lifted position for a few seconds, focusing on the contraction in your upper back and shoulders.
- 4
Lower back down to the starting position and repeat for the desired number of repetitions.
Expert tip
Keep your neck neutral by looking down at the floor and avoid jerking movements to protect your spine.
Common mistakes
- ✕Excessive lumbar extension during the lift
- ✕Bending the knees while raising the legs
- ✕Losing the W arm shape mid-lift