Prone Press Swan
Expert Advice
Engage your glutes and hamstrings to support your lower back and prevent overextension.
How-to-do Steps
- Lie face down on the floor with your hands placed under your shoulders.
- Engage your core and gently press your hands into the floor to lift your upper body, keeping your hips and legs relaxed on the ground.
- Extend your arms as much as comfortable, arching your back into a gentle stretch.
- Hold the position for a few seconds, then slowly lower back down to the starting position.
- Repeat the movement for the desired number of repetitions.
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Muscles Worked
Prone Press Swan primarily targets the Lats, Glutes, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Hamstrings20%
Secondary
Shoulders10%
Calves10%
Chest10%
Triceps10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Prone Press Swan work?
Prone Press Swan primarily targets the Lats, Glutes, Hamstrings. Secondary muscles involved include Shoulders, Calves, Chest, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Prone Press Swan?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Prone Press Swan suitable for beginners?
Yes, Prone Press Swan is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
