Quick Answer
Arch Raise is a beginner strength exercise that targets your lower back and glutes. It uses a other. Lie face down on the floor (prone position) with arms extended overhead or along your sides, and legs straight.
Video Tutorial
How to Perform the Arch Raise
- 1
Lie face down on the floor (prone position) with arms extended overhead or along your sides, and legs straight.
- 2
Keep your head in a neutral position, looking towards the floor slightly ahead.
- 3
Simultaneously lift your chest, arms, and legs off the floor by engaging your lower back, glutes, and hamstrings, creating an arch.
- 4
Pause briefly at the top of the movement.
- 5
Slowly lower your chest, arms, and legs back to the starting position with control.
- 6
Avoid jerking or using momentum; focus on controlled muscle contraction.
- 7
Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Arch Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Arch Raise work?
The Arch Raise primarily works your lower back and glutes. Secondary muscles include the hamstrings, upper back and shoulders.
What equipment do I need for the Arch Raise?
The Arch Raise needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Arch Raise suitable for beginners?
Yes. The Arch Raise is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Arch Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Arch Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lower back and glutes more frequently, alternate harder and easier variations and keep overall weekly volume moderate.