T-raises Tutorial
T-raises are a bodyweight prone exercise where you lift your chest and legs while extending your arms out to the sides to form a clear T shape.
This move is often used as a how to strengthen your core and posture drill because it trains your abs, lower back, and upper back to work together.
It is a beginner-friendly exercise that focuses on slow control and good technique rather than speed or reps. The main focus is keeping your body long, squeezing your glutes, and lifting with your back and core, not your neck.
If you are looking for a simple tutorial and guide to improve core stability and body awareness without equipment, T-raises are a great choice.
Benefits
- Improves core stability
- Strengthens lower back muscles
- Supports better posture
- Improves mind to muscle connection
- Helps balance front and back core strength
- No equipment required
- Easy to add to warm-ups or finishers
Setup & Starting Position
Start by lying flat on your stomach on a comfortable surface like a mat or carpet.
Extend your arms straight out to the sides so your body forms a T shape when viewed from above. Your palms should face down and your elbows stay straight but not locked.
Keep your legs straight with your thighs and knees resting on the floor. Point your toes gently and keep your feet about hip-width apart.
Rest your forehead lightly on the ground so your neck stays neutral. Your gaze should be down, not forward.
Before starting the first rep, gently tighten your abs as if bracing for a cough and squeeze your glutes slightly.
Setup tip: Think about making your body as long as possible from fingers to toes before you lift.
How To Do T-raises (Step-by-step)
- Lie face down with arms extended out to the sides and legs straight.
- Brace your abs gently and squeeze your glutes.
- Lift your chest, arms, and legs off the floor at the same time.
- Keep your arms in a wide T position.
- Hold the top position for one to two seconds.
- Lower your chest, arms, and legs slowly back to the floor.
- Fully relax, then reset before the next rep.
Form Cues
- Neck long, eyes down
- Squeeze glutes first
- Lift, do not jerk
- Arms wide like a T
- Slow on the way down
- Ribs pulled in
Breathing & Bracing
Proper breathing is key to getting the most out of T-raises.
Before lifting, take a small breath in through your nose. As you start to lift your chest and legs, gently tighten your abs as if you are preparing to be poked in the stomach. This creates support without holding your breath.
Exhale slowly through your mouth as you reach the top of the movement. Keep the exhale smooth and controlled.
As you lower back to the floor, inhale again and fully relax at the bottom before starting the next rep.
A simple breathing rhythm to repeat is inhale at the bottom, exhale as you lift, inhale again as you lower.
Always avoid breath holding. Your ribs should stay down and your hips should not tilt excessively.
Common Mistakes
- Lifting the head too high, fix by keeping eyes down and neck long.
- Bending the elbows, fix by reaching arms long to the sides.
- Overarching the lower back, fix by tightening abs and glutes.
- Using momentum, fix by lifting slower.
- Feet separating too wide, fix by keeping legs hip-width.
- Holding breath, fix by slow controlled breathing.
How It Should Feel
Quick Self-Check:
You should feel a steady contraction through your lower back, glutes, and deep abs. Your upper back should feel active as your arms lift.
Good signs:
- Warm tension through the core and back
- Glutes working to lift the legs
- Control throughout the movement
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck strain or headache
If you feel it mostly in your neck, lower the lift height and focus on keeping your chin slightly tucked. If you feel compression in your lower back, reduce the range of motion and brace your abs more firmly.
Alternative Names
Prone T Raise, Superman T Raise
Variations
Easier
- Chest-only T Raise: Lift only your chest and arms while keeping legs on the floor.
- Alternating T Raise: Lift chest and arms, then lift legs on separate reps.
Harder
- Extended Hold T Raise: Hold the top position for 5 to 10 seconds per rep.
- Slow Tempo T Raise: Lift for 3 seconds and lower for 5 seconds.
Sample Workout
Core and Posture Workout
- Glute Bridge, 12 reps
- T-raises, 10 to 12 reps
- Dead Bug, 8 reps per side
- Front Plank, 20 to 30 seconds
Rest 45 to 60 seconds between exercises. Repeat the circuit 2 to 3 times. Focus on slow, controlled technique rather than rushing.
Progression Plan
Week 1:
Perform 2 to 3 sets of 8 to 10 reps. Focus on learning the correct technique, slow lifting, and smooth breathing. Rest 60 seconds between sets.
Week 2:
Increase to 10 to 12 reps per set. Add a one-second hold at the top of each rep while keeping good form.
Week 3:
Maintain reps but slow the tempo, lifting for 3 seconds and lowering for 4 to 5 seconds. Reduce rest to 45 seconds.
Week 4:
Move to an advanced variation like extended holds. If form breaks down, repeat the previous week instead of progressing.
Only progress when you can maintain control and feel the work in your core, not your neck or joints.
FAQ
How to do T-raises correctly?
Focus on lifting with your back and core while keeping your neck relaxed and arms straight out to the sides.
Are T-raises good for abs?
Yes, they train your deep core muscles to stabilize the spine.
How many reps should I do?
Start with 8 to 12 slow reps and build up from there.
Can beginners do T-raises?
Yes, this is a beginner-level exercise when done with control.
Summary
T-raises are a simple yet effective way to strengthen your core and support better posture using only your bodyweight.
By focusing on slow control, proper breathing, and clean technique, you can make this exercise a valuable part of your abs and core routine.
Use the progressions and variations to match your current level, and remember that quality matters more than height or speed.
Stay consistent, listen to your body, and enjoy building a stronger and more stable core.
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