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Prone Press-Up (McKenzie Extension)

Lie face down with hands under your shoulders and slowly press up to lift your chest while keeping your hips on the floor, hold briefly at the top, then lower.

2 x 10 slow press-upsIntermediateLyingNo equipment

How to do the Prone Press-Up (McKenzie Extension)

  1. Lie face down with hands under your shoulders and slowly press up to lift your chest while keeping your hips on the floor.
  2. Hold briefly at the top.
  3. Then lower.

What it targets

Primary muscle groups: Lower Back, Core.

Commonly included in conservative-care programs for: Lower Back Pain, Herniated Disc, Sciatica.

Body Fix walks you through the Prone Press-Up (McKenzie Extension) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.