Also known as: arch raise, prone arch raise, back arch raise, prone back raise

What is Arch Body Raise?

The Arch Body Raise is a medium-difficulty bodyweight back exercise that lifts your chest and legs off the floor in an arched, prone position. It primarily targets the back, glutes, hamstrings and triceps, building posterior chain strength and shoulder stability with moderate difficulty and no equipment required.

How to Do Arch Body Raise

  1. Start prone: Lie face down with legs extended, toes pointed, and arms either at sides or extended overhead; keep hips neutral and forehead resting lightly on the mat.
  2. Brace core: Tighten glutes, hamstrings and core while drawing shoulder blades slightly together to protect the lower back and prepare for the lift.
  3. Lift into arch: Exhale and raise chest and legs simultaneously into a controlled arch, leading with the chest and squeezing glutes and hamstrings at the top.
  4. Hold and breathe: Hold the arched position 1-3 seconds while breathing steadily; maintain neck neutrality and avoid dropping the head or hyperextending the spine.
  5. Lower slowly: Inhale and lower chest and legs back to the mat with control, resisting momentum. Rest briefly and repeat for prescribed reps or time.

Muscle Groups

Back, Glutes, Hamstring, Triceps

Description

description coming soon
Movement Group: Back
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Arch Body Raise?

The Arch Body Raise strengthens the posterior chain—lower back, glutes and hamstrings—while engaging triceps and improving shoulder stability. It enhances spinal extension control and posture without equipment, useful for athletes and rehabilitation when performed correctly.

What common mistakes should I avoid when doing this exercise?

Avoid hyperextending the neck, using momentum to lift, and arching only from the lower back. Not engaging glutes or hamstrings and holding the breath reduce effectiveness and raise injury risk—focus on controlled movement and breathing.

How can I progress or regress the Arch Body Raise?

Regress by performing smaller range-of-motion raises, alternating limb lifts, or superman holds. Progress by increasing hold time, adding slow eccentrics, weighted holds, or single-leg variations. Use a back extension bench for greater range when ready.