Transverse Abdominis (Secondary)Gluteus Maximus (Secondary)Latissimus Dorsi (Secondary)Erector Spinae (Primary)
Setup Instructions
Lie prone on the long box with hands on the footbar, shoulder-width apart. Legs extended and slightly externally rotated.
Execution Instructions
Press the carriage out to a long line. As the carriage returns, extend the spine, lifting the chest into a controlled arch while maintaining abdominal engagement.
Teaching Cues
Alignment
"Maintain shoulder-over-wrist alignment as carriage comes home."
Control
"Lift abdominals off carriage mat before lifting upper sternum."
Breath
"Inhale as you lift through the sternum, exhale to lower with control."
Modifications & Progressions
Reduced Lift (Regression)
Lift the chest to a smaller height and keep the gaze down to protect the neck.
Extended Reach (Progression)
Reach the arms forward and lengthen the spine fully at the top of the lift.