Floor T-raise exercise

Floor T-raise

Exercise details

  • Target muscle: Erector Spinae
  • Synergists: Gluteus Maximus, Hamstrings, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Lie on your belly with your arms stretched out to the sides, so that you are forming a “T” with your body.


  1. Keeping your legs and arms straight, exhale as you simultaneously lift your feet and arms off the floor.
  2. Hold for a count of two.
  3. Inhale as you slowly lower your feet and arms to return to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The Floor T-raise is important for functional fitness because it targets the erector spinae muscles, which are crucial for good back health and posture.
  • If you are unable to raise both your feet and arms off the floor at the same time, work on just lifting your arms off the floor first. Note that doing this will emphasize more of your upper back muscles. Once you’ve mastered this, you can try simultaneously lifting your legs and arms off the floor again.
  • Make sure that when you raise your arms, it goes directly up towards the ceiling.
  • Keep your arms in line with your shoulders throughout the exercise.
  • See also the superman, back extension on stability ball, and flat bench hyperextension.

Floor T-raise video


ExRx.net, Spinal Articulations

Similar Posts