strength
Prone Scapula Squeeze
Text cues are the instruction
No demonstration video yet. Kalyra will not use AI-generated imagery as form instruction — demonstrations arrive only as reviewed performer footage or validated animation. Until then, the step-by-step cues and setup checks on this page are the complete instruction.
⚠ High-stakes movement: any future video for this exercise requires professional safety review before release — Kalyra will not publish unchecked demonstrations of anchored, jumping, or pregnancy-sensitive movements.
- 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.
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.
Text guidance only — demonstration media has not been produced yet.
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