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I-Y-T on the Floor
The classic I-Y-T prone raise builds the mid-back muscles that pull your shoulders back and hold your spine tall — directly targeting kyphosis.
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How to dose it
- Sets
- 1–2
- Reps
- 5–8 per letter
- Intensity
- Hold 3–5 s
- Rest
- 30 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie face-down, forehead resting on a folded towel, gentle pelvic press engaged.
Do this
- Form the letters: arms straight overhead (I), in a Y, then out in a T.
- Lift the arms a few inches by squeezing the shoulder blades, not the neck.
- Keep the chin gently tucked so you keep looking at the floor.
Avoid this
- Cranking the neck up
- Shrugging the shoulders toward the ears
Safety
Keep the gaze down and the neck long. Lift from the shoulder blades; never throw the head back.