strength
Prone Y Raise
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.
- Loaded back-extensionKalyra holds back exercises that strongly arch the lower back under load when you've flagged lower-back sensitivity.
Form cues
- Lie face down, arms overhead in a Y, thumbs up
- Lift the arms without crunching the neck
- Pause briefly at the top of each rep
Common errors
- ✗ Lifting the head instead of the arms
- ✗ Jerking into extension
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 10–12 reps.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Text guidance only — demonstration media has not been produced yet.
Want this exercise inside a full, progressive plan?
Build my free plan