What is Arch Body Raise?

The Arch Body Raise is a medium-difficulty bodyweight back extension that raises the torso and legs in an arched position. It primarily targets the back, glutes, hamstrings and triceps while improving posterior chain strength and spinal extension. Requires no equipment, suitable for intermediate trainees focusing on control and hip extension.

How to Do Arch Body Raise

  1. Start prone position: Lie face down with legs straight and arms extended overhead or alongside ears; point toes, engage core and keep the neck neutral.
  2. Brace posterior chain: Squeeze glutes and hamstrings, pull shoulder blades down and back, and inhale to create tension through the posterior chain before lifting.
  3. Lift torso and legs: Simultaneously lift chest and legs into an arched position using the back and glutes, keeping the neck neutral and movement controlled.
  4. Hold and breathe: Hold the top for 1–3 seconds while breathing steadily, maintaining glute and back tension without hyperextending the lower spine.
  5. Lower with control: Slowly lower torso and legs to the start, keeping tension through the posterior chain; rest briefly and repeat for desired reps.

Muscle Groups

Triceps, Hamstring, Glutes, Back

Description

description coming soon

Movement Group

Back

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Arch Body Raise?

The Arch Body Raise strengthens the posterior chain, improves spinal extension and posture, and engages glutes, hamstrings, triceps and back. It builds endurance and control without equipment, useful for back health and athletic posterior strength.

What common mistakes should I avoid when doing it?

Avoid using momentum, overarch the lower back, and hyperextend the neck. Don’t lift only the legs or hold your breath. Focus on controlled movement, braced glutes and steady breathing to reduce strain and injury risk.

How can I progress or regress the Arch Body Raise?

Regress by reducing range of motion, performing partial raises or doing the move on an incline surface. Progress with heavier holds, single-leg variations, added weight, longer holds or higher rep sets for greater strength.