W-raises Feet On Ground Tutorial
W-raises feet on ground are a bodyweight floor exercise where you lie face down, lift your chest, and raise your arms in a clear W-shape. This move is often used as a posture and core support drill, helping strengthen the upper back, shoulders, and deep trunk muscles that stabilize your spine.
It is a great option for beginners, desk workers, and anyone following a how to improve posture or core stability guide. Focus on slow control, squeezing the shoulder blades, and keeping your feet and lower body relaxed on the floor.
Benefits
- Improves posture awareness
- Strengthens upper back muscles
- Supports core and spine stability
- Reinforces good shoulder positioning
- Helps reduce slouching habits
- Low impact and joint friendly
Setup & Starting Position
Lie flat on your stomach on a mat or comfortable floor surface. Extend your legs straight behind you with the tops of your feet resting on the ground. Your feet stay relaxed and in contact with the floor throughout the exercise.
Bend your elbows and place your arms out to the sides so they form a clear W-shape when viewed from above. Your elbows should be slightly below shoulder height, palms facing down or slightly inward. Rest your forehead lightly above the floor with your neck long and neutral.
Before starting the first rep, gently brace your core as if preparing for a light cough. Keep your glutes relaxed and avoid pushing your hips into the floor.
Quick setup tip: Think about lengthening your body from head to heels before lifting, rather than crunching upward.
How To Do W-raises feet on ground (Step-by-step)
- Start lying face down with feet on the ground and arms in a W-shape.
- Gently brace your core and keep your neck neutral.
- Lift your chest slightly off the floor.
- At the same time, raise your arms while keeping the W-shape.
- Squeeze your shoulder blades together.
- Hold the top position for one to two seconds.
- Lower your chest and arms slowly back down.
- Relax briefly and repeat for controlled reps.
Form Cues
- Chest lifts, not ribs flaring
- Neck long, eyes down
- Squeeze shoulder blades
- Feet stay on the floor
- Slow and controlled tempo
- No swinging or jerking
Breathing & Bracing
Breathing correctly during W-raises helps you stay stable and avoid tension in the neck or lower back. Begin each rep with a calm inhale through your nose while lying relaxed on the floor.
As you lift your chest and arms, exhale gently through your mouth. This exhale helps engage your deep core muscles and keeps your ribs from flaring upward. Avoid holding your breath, as this can create unnecessary stiffness.
Think about lightly tightening your midsection as if zipping up a snug jacket. Your hips should stay heavy on the floor while your upper body moves.
A simple rhythm you can repeat is: inhale at the bottom, exhale as you lift, short pause, then inhale again as you lower with control.
Common Mistakes
- Lifting too high, which can strain the lower back, fix by raising only a few inches.
- Craning the neck upward, fix by keeping eyes down and neck neutral.
- Letting elbows drift forward, fix by maintaining the W-shape.
- Rushing the reps, fix by slowing down the lift and lower.
- Holding breath, fix by using a steady inhale and exhale pattern.
How It Should Feel
Quick self-check: You should feel gentle but focused work in your upper back and around the shoulder blades, with light engagement in your core.
Good signs:
- Warmth and fatigue between the shoulder blades
- Stable feeling through the torso
- No pressure in the neck
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck strain or pinching
If you feel this mostly in your neck, lower the lift height and think about pulling your shoulders down and back. If your lower back feels tight, reduce range of motion and increase core bracing.
Alternative Names
Prone W raise, Floor W raise
Variations
Easier
- W hold on floor: Lift chest and arms and hold for 5 to 10 seconds.
- Partial range W raise: Lift only arms or only chest to reduce intensity.
Harder
- W raise with longer hold: Pause at the top for 5 seconds each rep.
- W to Y raise: Lift in W-shape, then extend arms overhead before lowering.
Sample Workout
Posture and Core Support Workout
- Glute bridge, 12 reps
- Dead bug, 8 reps per side
- W-raises feet on ground, 10 to 15 reps
- Bird dog, 8 reps per side
Rest 30 to 45 seconds between exercises. Complete 2 to 3 rounds focusing on slow, controlled technique.
Progression Plan
Week 1: Perform 2 sets of 8 to 10 reps. Focus on learning the technique, slow tempo, and clean shoulder blade squeeze. Rest about 45 seconds between sets.
Week 2: Increase to 2 or 3 sets of 12 to 15 reps. Add a one to two second pause at the top of each rep to improve control.
Week 3: Keep the same reps but slow the lowering phase to three seconds. This increases time under tension without adding strain.
Week 4: If you can maintain perfect form, progress to a longer hold or the W to Y raise variation. If form slips or you feel discomfort, repeat the previous week.
FAQ
FAQ
Is this exercise good for abs?
It works the deep core muscles that stabilize your spine, even though it mainly targets the upper back.
How many reps should I do?
Most people do well with 10 to 15 controlled reps per set.
Can I do this every day?
Yes, as long as it feels comfortable and you keep the intensity moderate.
Should my feet lift off the floor?
No, in this version your feet stay on the ground the entire time.
Summary
W-raises feet on ground are a simple yet effective bodyweight movement for improving posture, upper back strength, and core stability. By focusing on controlled lifts, proper breathing, and keeping your feet grounded, you build strength where many people are weak.
Use this exercise as part of a warm-up, core routine, or posture-focused workout. Stay patient, move with intention, and let quality reps guide your progress.
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