Instructions

1

Lie prone (face down) on the floor or mat with legs extended straight behind you, arms positioned at shoulder width for support

2

Place forearms on the ground with elbows directly under shoulders, engage core muscles and prepare to lift torso

3

Lower the body slowly toward the floor by relaxing abdominal tension while maintaining forearm contact with ground, allowing slight descent of torso

4

Raise the upper torso upward by contracting the rectus abdominis and hip flexors, lifting chest and head slightly higher than starting position, then lower back with control to starting position

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Erector Spinae, Latissimus Dorsi

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Abdominis, the Floor T Raise is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Beginner Tips

If you are new to the Floor T Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Floor T Raise