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Exercise handout — move better, feel better.
Prone Press-Up (Partial)
Gentle lumbar extension from prone position. Can help some SI joint patterns, particularly those relieved by extension.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2 sec up / 2 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie face down (prone) on floor
- Place hands under shoulders
- Legs relaxed behind you
Step 1 of 4
Gently press up through hands
Step 2 of 4
Keep hips and pelvis on floor
Step 3 of 4
Lift chest only as far as comfortable
Step 4 of 4
Hold briefly, then lower
Breathing
- Inhale as you press up
- Exhale as you lower
Form Cues
- Hips stay down
- Only partial press-up
- Keep glutes relaxed
- Breathe throughout
Common Mistakes to Avoid
- Going too high
- Hips lifting off floor
- Tensing glutes
- Holding breath
Safety Information
Stop if increases pain. Not for all SI patterns.
Progressions
Full press-up, longer holds
Regressions
Prop on elbows only (sphinx)
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.