PILATES MOTION ATLAS

Prone Press-Up on Forearms | Self-stretch in 3D

Prone Press-Up on Forearms: prone, abdomen and front of the hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Prone Press-Up on Forearms — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Prone · Abdomen and front of the hip

A self-stretch for the abdomen and front of the hip. Support your body and stay within a comfortable range.

Starting position

Lie on your front with your elbows roughly under your shoulders and your forearms on the floor.

Movement phases

1. Set up on your front

Let your pelvis and abdomen rest on the floor.

2. Lift the chest

Press the floor with your forearms and slowly lift your chest.

3. Hold the position

Breathe where you feel a stretch from the abdomen to the front of the hips.

4. Return

Slowly lower your chest to the floor.

What to check yourself

Check that your pelvis is not lifting off the floor, that there is no pain in your lower back and that you are not hunching your shoulders.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.

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