Reverse Snow Angel
Also known as: Prone Snow Angel, Prone Reverse Snow Angel
MobilityCoreFunctionalWarm-up
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Description
A bodyweight exercise for the upper back, rear shoulders and lower back. Lying face down with your chest, arms and legs just off the floor, you sweep your straight arms from your hips into a Y above your head while opening your legs wide, then bring both back together.
How to Perform
- Lie face down with your legs straight and together, arms by your sides and palms facing the floor.
- Brace your stomach, squeeze your glutes and lift your chest, arms and legs a few centimetres off the floor.
- Sweep your straight arms out to the sides and up into a Y above your head, keeping them just above the floor.
- At the same time, open your straight legs wide without letting them touch the floor.
- Pause briefly in the Y position with your shoulders pulled away from your ears.
- Sweep your arms back to your hips along the same arc as you bring your legs together.
- Keep your chest, arms and legs lifted for the whole set, then lower to the floor.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Reach long through your fingertips and toes, as if drawing the widest circle you can.
- Move your arms and legs at the same pace so they open and close together.
- Squeeze your glutes to keep your legs up while they open and close.
- Breathe out as your arms sweep overhead and breathe in as they return.
- If your shoulders pinch overhead, stop the sweep at the highest point you can reach without discomfort.
Common Mistakes
- Arching hard through the lower back to lift the chest higher.
- Shrugging the shoulders toward the ears as the arms pass overhead.
- Bending the elbows and shortening the arc.
- Letting the arms or legs drop to the floor between repetitions.
- Lifting the head to look forward, which strains the neck.
- Swinging the arms quickly instead of moving them under control.
- Bending the knees as the legs open.
Recommended Exercises
Explore exercises related to Reverse Snow Angel for back training and similar movement patterns.
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