Back · Bodyweight
Prone on Elbow Hold
How to do the prone on elbow hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Isolation
How to do it
Lie face down and prop yourself up on your elbows with forearms flat on the ground. Gently extend your spine by pressing your chest up while keeping your hips on the floor.
- 1A gentle stretch and engagement through your lower back
- 2Keep your shoulders relaxed away from your ears
- 3Breathe slowly and let gravity assist the extension
Common mistakes
- Don't force the extension, stay within a pain-free range
- Avoid tensing your glutes or legs
- Don't hold your breath or rush the position
Muscles worked
The prone on elbow hold mainly works the lower back, with the upper abs assisting.
- Lower BackPrimary
- Upper AbsSupport
- Mid TrapsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the prone on elbow hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.