Floor T Raise
Expert Advice
Keep your movements controlled and deliberate to ensure proper muscle activation and to avoid any jerky motions.
How-to-do Steps
- Lie face down on the floor with arms extended to the sides, forming a 'T'.
- Squeeze your shoulder blades together and lift your arms off the ground.
- Hold the raised position for a few seconds.
- Slowly lower your arms back to the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Floor T Raise primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats40%
Glutes40%
Secondary
Hamstrings10%
Shoulders5%
Traps5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Floor T Raise work?
Floor T Raise primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Floor T Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Floor T Raise suitable for beginners?
Yes, Floor T Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
