strength
Prone Scapula Squeeze
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
High-stakes movement: check the positioning and setup requirements below before training. Animation availability does not change your exercise eligibility.
Kalyra may avoid or modify this exercise when:
- Front-lying positionsKalyra takes a conservative approach and currently holds back exercises lying on your front later in pregnancy, when that position becomes uncomfortable and impractical.
Musclesupper-back
EquipmentNone
Positionprone
Impactnone
Training roleCONTROL
Muscles at work
upper-back · primary muscles
Form cues
- Lie face down, arms in a low V by your hips
- Draw the shoulder blades together and slightly down, lifting the hands
- Lower with control — the blades do the work, not the arms
Common errors
- ✗ Shrugging the shoulders up
- ✗ Craning the neck to lift higher
How Kalyra programs it
Isolates the small muscles that control the shoulder blades — the quiet base that pulling strength is built on.
Typically 2–4 sets of 10–15 reps.
Written cues and setup checks remain the instruction alongside available exercise animations.
Want this exercise inside a full, progressive plan?
Build my free plan