Prone Wing Flap
The Prone Wing Flap mainly works the lower back and traps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Prone Wing Flap Muscles Worked
Primary
Spinal Erectors (erector spinae); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lower Traps (trapezius, lower fibers)
How to do the Prone Wing Flap
Setup
Lie face down on an exercise mat, ensuring your body is fully extended with your legs together and forehead resting on the floor or just slightly off it to maintain a neutral neck.
Positioning
Place your hands behind your lower back, palms facing outward or upward, with fingers interlocked or close together.
Movement
Engagement: Actively engage your core and gently squeeze your glutes to stabilize your lower body. Keep your legs anchored to the floor throughout the movement.
Extension: Lift your chest off the floor by contracting your back muscles (erector spinae).
The Sweep: While maintaining the elevated torso position, sweep your arms out to the sides in a wide arc until they are extended near your ears, palms facing down.
Return: Reverse the motion by sweeping your arms back down toward your hips and return to the starting position behind your back.
Completion: Lower your torso slowly back to the starting position before beginning the next repetition.
Prone Wing Flap FAQs
What muscles does the Prone Wing Flap work?
The Prone Wing Flap mainly works the lower back and traps, with help from the shoulders. The main muscles are the erector spinae and trapezius.
What equipment do you need for the Prone Wing Flap?
None. The Prone Wing Flap is a bodyweight exercise, so you can do it anywhere.
Training calculators
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