A-raises Feet On Ground Tutorial
A-Raises with feet on the ground are a simple bodyweight exercise done lying face down. You lift your chest slightly and raise your arms out to your sides in an A-shape. This move helps strengthen your upper back, improve posture, and build gentle core control without equipment.
It is a beginner-friendly exercise that fits well into abs and core routines, warm-ups, or posture-focused workouts. The key focus is slow, controlled lifting, keeping your neck relaxed, and using your upper back and core instead of momentum.
Benefits
- Improves posture awareness
- Strengthens upper back muscles
- Supports core stability
- Helps counter slouching
- No equipment needed
- Low impact on joints
- Good for warm-ups or recovery days
Setup & Starting Position
Start by lying face down on the floor or a mat. Your legs are straight with your feet resting on the ground and toes pointed slightly outward or relaxed. Keep your legs still throughout the exercise.
Place your arms along your sides with your palms facing down or slightly inward. Your arms should form a clear A-shape away from your body, not pressed tightly against your torso.
Rest your forehead lightly on the floor to begin. Before starting the first rep, gently draw your belly button in to create light core tension, and lengthen your neck so your head stays in line with your spine.
Quick setup tip: Think about making your body long from head to heels before you lift anything.
How To Do A-raises feet on ground (Step-by-step)
- Lie face down with legs straight and feet on the ground
- Set arms by your sides in an A-shape
- Engage your core gently
- Lift your chest slightly off the floor
- At the same time, lift both arms off the ground
- Keep your neck neutral and eyes down
- Squeeze shoulder blades together lightly
- Pause briefly at the top
- Lower chest and arms slowly back down
- Relax fully before the next rep
Form Cues
- Long neck, eyes down
- Chest lifts, ribs stay controlled
- Arms reach long, not high
- Squeeze between shoulder blades
- Feet stay on the floor
- Move slow and smooth
Breathing & Bracing
Before each rep, take a calm breath in through your nose. As you prepare to lift, gently tighten your core like you are zipping up snug pants. This creates support without stiffness.
As you lift your chest and arms, exhale slowly through your mouth. The exhale helps keep your ribs from flaring and reduces tension in the neck and shoulders.
Hold the top position briefly while maintaining light tension in your abs and upper back. Avoid holding your breath.
As you lower back down, inhale again and fully relax into the floor before starting the next repetition. A simple rhythm is inhale down, exhale up, repeat smoothly.
Common Mistakes
- Lifting the head too high, fix by keeping eyes on the floor.
- Using momentum, fix by slowing down each rep.
- Overarching the lower back, fix by lightly bracing the core.
- Shrugging the shoulders, fix by pulling them away from the ears.
- Letting arms bend, fix by keeping arms long and relaxed.
- Feet lifting off the floor, fix by grounding legs down.
How It Should Feel
Quick self-check: You should feel gentle to moderate work in your upper back and around the shoulder blades, along with light core engagement. The movement should feel controlled and steady.
Good signs:
- Warmth in the upper back
- Light abdominal tension
- No strain in the neck
Warning signs:
- Sharp pain anywhere, stop immediately
- Pinching in the lower back
- Neck discomfort
If you feel it mostly in your neck, lower the lift height and lengthen your neck. If you feel it in your lower back, tighten your core more and reduce how high you lift your chest.
Alternative Names
Prone A Raise, A-Position Back Raise
Variations
Easier
- Forehead-supported A-raise: Keep forehead lightly touching the floor and lift only the arms.
- Short range A-raise: Lift chest and arms just a few centimeters.
Harder
- Paused A-raise: Hold the top position for 3 to 5 seconds each rep.
- Slow tempo A-raise: Lift and lower for 4 seconds each.
Sample Workout
Upper Core and Posture Workout
- A-Raises feet on ground, 3 sets of 10 to 12 reps
- Dead bug, 3 sets of 6 reps per side
- Glute bridge, 3 sets of 12 reps
- Bird dog, 3 sets of 6 reps per side
Rest 45 to 60 seconds between sets. Focus on slow, clean technique rather than speed.
Progression Plan
Week 1: Perform 2 to 3 sets of 8 to 10 reps. Focus on learning the movement and keeping your neck relaxed. Rest about 60 seconds between sets.
Week 2: Increase to 3 sets of 12 reps. Add a brief 1 second pause at the top if you can maintain good form.
Week 3: Slow the tempo to 3 seconds up and 3 seconds down. Keep reps at 10 to 12.
Week 4: Try the paused A-raise variation with a 3 to 5 second hold. If form breaks down, repeat the previous week.
Progress only when you can complete all reps without neck or lower back discomfort.
FAQ
Should my feet lift during A-raises?
No, your feet stay on the ground the entire time to keep the focus on the upper back.
How high should I lift my chest?
Only a small lift is needed. Think about length, not height.
Can I do this every day?
Yes, as long as it feels comfortable and you keep the reps controlled.
Is this an abs exercise?
It trains the core for stability while focusing more on the upper back.
Summary
A-Raises with feet on the ground are a simple yet effective way to support better posture and core control. By moving slowly and keeping your body aligned, you build strength where many people are weak from daily sitting.
Use this exercise as part of your abs routine, warm-up, or recovery days. Stay patient, focus on quality reps, and let good technique guide your progress.
Get Defined Abs in 30 Days
This exercise is part of our complete 30-day ab program. Download the app for structured daily workouts and track your progress.