Prone Swimmer Hover
Prone Swimmer Hover is a bilateral mobility exercise training the shoulder, thoracic spine, and lumbar spine across the sagittal plane, using Bodyweight.
- Laterality
- Bilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Thoracic Spine · Lumbar Spine
Demo video
01
How to perform it
- 1Lie face down and extend your spine by hovering your chest and arms off the floor in a swimmer position. Hold the hover for a prescribed time to build posterior chain endurance and thoracic extension strength. Keep your neck neutral and glutes engaged to protect the lower back.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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