Prone T Leg Abduction

oec:prone-t-leg-abduction

A bodyweight posterior-chain exercise performed lying prone in a T-position while isometrically holding back extension and actively opening and closing the legs.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Skydiver with arms in T-position, Prone T-hold with leg abduction, Prone T leg beat

How to do it

Setup

Lie face down on the floor or an exercise mat with your legs straight and spread wider than shoulder-width.
Extend your arms straight out to the sides perpendicular to your torso to form a T-shape.
Rotate your hands so your thumbs point toward the ceiling.

Movement

Engage your glutes, back, and rear shoulders to lift your chest, arms, and thighs off the floor.
Hold this elevated isometric extension throughout the set.
Smoothly bring your legs together until your feet touch or nearly touch.
Spread your legs back out to the starting wide position while keeping the thighs elevated.
Repeat the leg opening and closing motion for the desired number of repetitions while maintaining torso elevation.

Breathing

Breathe continuously and rhythmically throughout the movement, avoiding holding your breath against the abdominal pressure.

Cues

Thumbs to the ceiling
Pinch your shoulder blades
Keep thighs off the mat
Squeeze glutes to move legs

Common faults

Hyperextending the cervical spine by craning the neck upward.: Keep your gaze directed toward the floor to maintain a neutral cervical alignment.
Allowing the thighs or chest to drop to the floor during leg movement.: Actively contract the glutes and upper back to keep limbs elevated throughout the entire set.
Bending the knees to move the legs instead of driving through the hips.: Keep your knees fully extended and focus on hip abduction and adduction.

Safety

Individuals with acute lower back sensitivity should limit the height of trunk extension.

Muscles

Gluteus medius prime mover
Gluteus maximus prime mover
Erector spinae stabilizer
Middle trapezius stabilizer
Rhomboids stabilizer
Rear deltoid stabilizer
Hamstrings stabilizer

Joints

Hip: Abduction, Adduction, Isometric stabilization
Lumbar spine: Isometric stabilization
Thoracic spine: Isometric stabilization
Shoulder blade: Isometric stabilization
Shoulder: Isometric stabilization

Details

Movement: Hip abduction isolation, Spinal extension
Modality: Calisthenics
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: None
Record: Repetitions; or Duration
Load: bodyweight

progression of Superman

Sources

wger: Skydiver with arms in T-position, by lxmx (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

prone-t-leg-abduction.json