> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Floor I raise
> Beginner · Dynamic · Bilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 10 s |
## Technique
1. Lie face down on the ground, with your arms extended straight overhead.
2. Activate your Abs and get into a posterior Pelvic tilt.
3. Lift your arms off the ground by activating your upper back muscles ( Shoulder retraction), then bring them back down slowly.
## Form tips
* You will be tempted to arch the back, and engage the lower back muscles. Do not do that! That would shift the focus away from the scapulas and completely change the exercise. Instead, focus on keeping the Abs engaged, and pull your bellybutton up towards your spine. The back should be flat, and there should be a space between your belly and the ground.
## Muscles
Strength
- Back
- Serratus anterior
- Shoulders
* Lower trapezius
* Serratus anterior
* Posterior deltoid
* Rhomboid major
* Middle trapezius
## Equipment
## Appears in
## Variations
Beginner
Beginner
Novice
Beginner
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/floor-i-raise-e0z9). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
