W-raises Tutorial
W-raises are a bodyweight floor exercise performed lying face down while lifting your chest and legs and pulling your arms into a W shape.
This move is often used as a how to strengthen your core and upper back tutorial, because it trains your abs to brace while your back muscles lift and stabilize your torso.
It is great for intermediate and experienced athletes who need strong core control. You can lay your feet on the ground to perform an easier version. Focus on slow control, squeezing your shoulder blades, and keeping your abs tight to protect your lower back.
Benefits
- Improves core stability
- Strengthens deep abdominal muscles
- Builds upper back and posture strength
- Helps balance flexion-based ab training
- Teaches full-body tension
- Supports healthy shoulder positioning
- Requires no equipment
Setup & Starting Position
Start by lying face down on the floor on a comfortable mat. Your legs should be straight and extended behind you, with the tops of your feet resting lightly on the ground. Place your forehead down so your neck stays neutral.
Bend your arms and lift your elbows slightly off the floor, forming a clear W shape with your arms. Your elbows should be out to the sides, your upper arms angled down, and your hands near shoulder level with palms facing the floor.
Before lifting, gently tighten your abs as if preparing for a light cough. Squeeze your glutes and imagine lengthening your spine from head to toes.
Quick setup tip: If your lower back feels compressed, spread your legs slightly wider and focus on tightening your abs more before you lift.
How To Do W-raises (Step-by-step)
- Lie prone with arms bent in a W shape and legs long.
- Brace your abs and squeeze your glutes.
- Lift your chest a few inches off the floor.
- Lift your legs at the same time, keeping them straight.
- Pull your elbows down and back, squeezing shoulder blades.
- Keep your neck neutral and eyes down.
- Hold the top for 1 to 3 seconds.
- Lower chest, arms, and legs slowly.
- Fully relax, then reset for the next rep.
Form Cues
- Long spine, not jammed
- Abs tight, ribs down
- Squeeze glutes first
- Elbows pull back, not up
- Neck stays neutral
- Slow lift and slow lower
Breathing & Bracing
Breathing correctly during W-raises is key to protecting your lower back and getting the most out of the exercise. Before each rep, take a small inhale through your nose while lying relaxed on the floor.
As you prepare to lift, gently tighten your abs as if you were zipping up a tight jacket. This brace should feel firm but not forced. You should still be able to breathe.
Exhale slowly through your mouth as you lift your chest, arms, and legs. The exhale helps keep your ribs down and prevents over-arching the lower back.
During the hold, use short, controlled breaths. Think of expanding your breath into your sides rather than your belly pushing into the floor.
Lower back down while finishing the exhale. Reset with a calm inhale before the next repetition. A simple rhythm to repeat is inhale to prepare, exhale to lift, breathe lightly while holding, and finish the exhale as you lower.
Common Mistakes
- Over-arching the lower back, fix it by bracing abs harder before lifting.
- Jerking the movement, fix it by slowing the lift and lower.
- Lifting too high, fix it by aiming for tension not height.
- Neck craning upward, fix it by keeping eyes down.
- Arms flaring forward, fix it by pulling elbows back and down.
- Holding breath, fix it by exhaling as you lift.
How It Should Feel
Quick Self-Check:
You should feel steady tension across your abs, especially deep in the front of your core. Your upper back and glutes should be working together to lift and hold your body.
Good signs:
- Abs feel tight and supportive
- Upper back feels engaged, not strained
- Movement feels controlled and smooth
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck tension or pinching
If you feel it mostly in your lower back, lower the height of the lift and tighten your abs more. If your neck feels strained, lower your gaze and think about lengthening the back of your neck.
Alternative Names
Prone W Raise, Superman W Raise
Variations
Easier
- Chest-Only W Raise: Lift chest and arms while keeping legs on the floor.
- Short Hold W Raise: Lift into position and immediately lower without holding.
Harder
- Long-Hold W Raise: Hold the top position for 5 to 10 seconds.
- W Raise Pulses: Hold the lift and perform small controlled pulses.
Sample Workout
Core and Posture Workout
- Dead Bug, 3 sets of 8 reps per side
- W-Raises, 3 sets of 10 reps
- Glute Bridge Hold, 3 sets of 30 seconds
- High Plank, 3 sets of 20 to 40 seconds
Rest 45 to 60 seconds between exercises. Focus on slow control and quality reps.
Progression Plan
Week 1: Perform 2 to 3 sets of 8 reps. Focus on learning the correct setup, bracing your abs, and lifting with control. Rest about 60 seconds between sets.
Week 2: Increase to 10 to 12 reps per set. Add a 1 to 2 second hold at the top of each rep. Keep rest times the same.
Week 3: Progress to 3 sets of 12 reps with a 3 second hold. Slow the lowering phase to about 3 seconds.
Week 4: Try long-hold W-raises for 5 to 8 seconds per rep, or add pulse reps at the top. Rest 45 seconds between sets.
If form breaks down or you feel lower back discomfort, repeat the previous week. Move to advanced variations only when you can hold tension without pain.
FAQ
Is this an ab exercise or a back exercise?
It is both. Your abs brace to protect the spine while your back muscles lift and hold your torso.
How many reps should I do?
Most people start with 8 to 12 controlled reps per set.
Can beginners do W-raises?
Yes, use a chest-only version or shorter holds at first.
Should my legs be together or apart?
Slightly apart is often more comfortable and reduces lower back strain.
Can I do this every day?
Yes, as long as volume is low and form stays clean.
Summary
W-raises are a powerful bodyweight move that teaches your abs to stabilize while your upper back and glutes work together.
By focusing on controlled lifts, strong bracing, and steady breathing, you build a resilient core that supports better posture and safer movement.
Use W-raises as part of your core training or as a balance to crunches and planks, and progress slowly for long-term results.
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