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Back · Strengthening

Prone Row for Lumbar Strengthening

Prone rowing, 3 sets, 10 repetitions, trunk control

Illustration of the Prone Row for Lumbar Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your stomach with your trunk well aligned and pelvis stable. Activate your abdominal muscles to gently mobilize the lumbar region by pulling one arm backward as if rowing, without moving the pelvis. Maintain trunk control throughout the movement, then return to the starting position without compensation.

Tips: Keep the spine neutral and avoid excessive arching of the lower back. Focus on pelvic stability and movement quality rather than speed.

Progression: Gradually increase the number of repetitions or add a slight load to the hands once control is mastered.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying prone, neutral trunk, stable pelvis
Clinical goal
Strengthen lumbar muscles and improve trunk stability
Also known as
lumbar rowing, prone rowing exercise, lower back strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.