A-raises Hold Feet On Ground Tutorial
The A-Raises Hold Feet on Ground is a prone bodyweight core and upper back exercise where you lift your chest and legs while holding your arms in an A shape. It is often used as a posture and core stability drill in abs and back workouts. This move helps strengthen the deep core, lower back, glutes, and upper back while teaching full-body tension.
This exercise is best for intermediate trainees who already have basic core control and want to improve endurance and posture. Focus on slow control, squeezing the muscles, and holding a steady position rather than lifting higher.
Benefits
- Builds deep core endurance
- Strengthens lower back safely
- Improves posture and body awareness
- Trains glutes and upper back together
- Helps balance ab and back strength
- Supports better control in planks and lifts
- No equipment needed
Setup & Starting Position
Lie flat on your stomach on a mat or comfortable floor. Extend your legs straight behind you with your feet on the ground, toes relaxed and pointing back. Your legs should stay long and active, with the thighs lightly pressing into the floor.
Reach your arms overhead at an angle so they form an A shape with your body. Your thumbs can point up or slightly out, and your palms face down or inward. Keep your forehead hovering just above the floor and your neck long.
Before lifting, gently tighten your abs as if bracing for a cough and squeeze your glutes. This prepares your core and protects your lower back.
Setup tip: Think about length first, not height. Stretch long from fingers to toes before lifting.
How To Do A-raises hold feet on ground (Step-by-step)
- Start lying face down with arms in an A shape and feet on the ground
- Brace your abs and squeeze your glutes lightly
- Lift your chest off the floor while keeping the neck neutral
- Lift your legs slightly while feet stay lightly anchored
- Raise your arms off the floor, forming a clear A shape
- Squeeze shoulder blades down and back
- Hold the position for the planned time
- Breathe slowly and stay tight
- Lower chest, arms, and legs with control to finish
Form Cues
- Long spine, not high lift
- Feet stay grounded and relaxed
- Squeeze glutes and abs
- Neck in line with spine
- Arms active, not floppy
- Ribs down, no arching
Breathing & Bracing
Proper breathing makes this hold safer and more effective. Before lifting, take a calm breath in through your nose. As you lift into the hold, gently brace your core by tightening your abs and obliques, as if preparing for light pressure on your stomach.
Once holding the position, breathe slowly and evenly. Aim for a steady rhythm like inhale for 3 seconds, exhale for 3 seconds. Your chest should not collapse as you exhale, and your lower back should not arch more.
Avoid holding your breath. If breathing becomes shallow or rushed, lower slightly or end the set. The goal is to maintain tension while breathing smoothly, which carries over to better control in other core exercises.
Common Mistakes
- Lifting too high and compressing the lower back, fix by focusing on length instead of height
- Bending the knees, fix by keeping legs straight and long
- Letting arms drop, fix by actively lifting and engaging shoulders
- Cranking the neck up, fix by keeping eyes down and neck neutral
- Holding breath, fix by counting slow breaths
- Feet lifting completely, fix by keeping light contact with the floor
How It Should Feel
Quick Self-Check: You should feel steady tension through your abs, glutes, and upper back. The work should feel spread across the back of your body rather than pinched in one spot.
Good signs: Mild shaking in the core, warmth in the lower back and glutes, and strong engagement between the shoulder blades. Breathing stays controlled.
Warning signs: Sharp pain in the lower back, neck strain, or numbness. Stop immediately if you feel sharp pain.
If you feel it mostly in your neck, lower the chest slightly and look down. If you feel pressure in the lower back, squeeze your glutes more and shorten the hold time.
Alternative Names
Prone A Hold, A Raise Hold
Variations
Easier
- A-Raises Hold with Chest Only: Lift chest and arms while legs stay fully down
- Short Hold A-Raises: Hold the full position for 5 to 10 seconds
Harder
- A-Raises Hold with Lifted Feet: Lift legs higher so feet fully leave the ground
- Slow A-Raise Pulses: Add small controlled arm lifts while holding chest and legs up
Sample Workout
Core and Posture Workout:
- A-Raises Hold Feet on Ground, 3 sets of 20 to 30 seconds
- Dead Bug, 3 sets of 8 reps per side
- Glute Bridge Hold, 3 sets of 30 seconds
- High Plank, 3 sets of 30 to 45 seconds
Rest 45 to 60 seconds between sets. Use this workout 2 to 3 times per week.
Progression Plan
Week 1: Practice perfect form. Do 3 sets of 15 to 20 second holds with full control. Rest 45 seconds between sets. Focus on breathing and even tension.
Week 2: Increase hold time to 25 to 35 seconds per set. Keep the same number of sets. Only progress if you can breathe smoothly and avoid lower back arching.
Week 3: Add a fourth set or slow the breathing rhythm to increase time under tension. You may also lightly lift the legs higher while keeping feet grounded.
Move to an advanced variation once you can hold 40 seconds with perfect form. If form breaks or discomfort appears, repeat the previous week.
FAQ
How long should I hold the A-raises position?
Most people start with 15 to 30 seconds. Quality matters more than time.
Should my feet stay on the floor the whole time?
Yes, in this version the feet stay lightly grounded even though the legs are lifted.
Is this an ab or back exercise?
It trains both. The abs stabilize while the back and glutes create the lift.
Can I do this every day?
You can, as long as volume is low and there is no lower back soreness.
Summary
The A-Raises Hold Feet on Ground is a powerful bodyweight exercise for building core endurance and improving posture. When done with control and proper breathing, it strengthens the abs, glutes, and upper back together.
Keep the focus on tension and alignment rather than height. Progress slowly, listen to your body, and use this hold to support stronger movement in planks, lifts, and daily posture.
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