Diamond Arches


Lying prone (face down) on the floor legs slightly apart, toes pointed. Bring arms up to create a Diamond shape on your forehead with hands index fingers and thumbs touches, elbows to the side.


While maintaining the hands on the forehead lift the chest up off the floor until you feel the lower back engage. Keep feet on ground. Pause for a count then return the chest down to the ground.
Note: Try and lengthen through the crown of the head and extend spine through movement.


  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings
  • Adductor Magnus

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