Prone Swan Press
Strengthen your back and improve posture. The Prone Swan Press engages your core and stretches your spine!
The Prone Swan Press mainly works the lower back and back, with help from the core. No equipment needed: it uses just your bodyweight.
Prone Swan Press Muscles Worked
Primary
Spinal Erectors (erector spinae); Lats (latissimus dorsi)
Secondary
Deep Core (transverse abdominis); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Prone Swan Press Variations and Alternatives
How to do the Prone Swan Press
Start by lying face down on a flat surface, with your legs extended straight behind you and your arms bent with palms down near your shoulders.
Engage your core muscles and glutes to stabilize your lower body.
Press through your hands to lift your upper body off the ground. Extend your arms while lifting your chest, keeping your hips in contact with the floor. Your back will arch naturally, but be sure not to strain it.
Hold the extended position briefly, focusing on the stretch through the front of your body and the contraction in your lower back muscles, then slowly lower back down to the starting position.
Perform the movement for the desired number of repetitions or hold the extended position for a specific amount of time.
Ensure that the movement is controlled and do not overextend your back. The difficulty can be adjusted by increasing the repetition number or time held in the extended position. Always maintain a focus on form to prevent injury.
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Prone Swan Press FAQs
What muscles does the Prone Swan Press work?
The Prone Swan Press mainly works the lower back and back, with help from the core. The main muscles are the erector spinae and latissimus dorsi.
What equipment do you need for the Prone Swan Press?
None. The Prone Swan Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Prone Swan Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Prone Swan Press variations and alternatives?
Similar exercises include the Cobra Stretch, Locust Pose, Prone Isometric Cervical Hold Extension and Prone I Stretch.
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