Prone

Definition

Prone is a body position in which a person lies face down with the chest, abdomen, and front of the thighs contacting the surface. It is the opposite of supine, which is lying face up. In the prone position, the anterior surface of the body faces the ground and the posterior surface faces upward.

The prone position is used as a starting or working position for many exercises that target the posterior chain, including back extensions, prone leg curls, superman holds, and Y-T-W shoulder raises. It is also a component of movements like burpees, where the athlete transitions through a prone position during each repetition.

Relevance to HYROX^®

The prone position appears directly in HYROX^® during burpee broad jumps. Each repetition requires the athlete to lower to a prone position (chest to floor) and then explosively return to standing and jump forward. Efficient transition through the prone position saves time across the full set of burpee broad jumps.

Athletes who lack upper-body pushing strength or core stability may spend excessive time in the prone-to-standing transition, adding seconds per rep that compound over 40-80+ repetitions. The ability to rapidly generate force from the prone position requires both pressing strength and core coordination.

Prone-position exercises in training also develop the posterior chain muscles critical for HYROX^® performance. Prone back extensions strengthen the erector spinae for spinal stability during sled work. Prone Y-T-W raises build the shoulder stabilizers needed for wall balls and SkiErg pulls.

Key Details

• Position: Lying face down, anterior surface on the ground
• Opposite position: Supine (lying face up)
• Common prone exercises: Superman holds, back extensions, prone Y-T-W raises, prone leg curls, prone plank variations
• HYROX^® application: Burpee broad jumps (prone-to-standing transition)
• Muscles trained prone: Erector spinae, glutes, hamstrings, rear deltoids, rotator cuff

Training Tips

Practise fast transitions from prone to standing as part of your burpee broad jump training. Focus on driving through the hands with a powerful push-up and snapping the feet under the hips in one fluid motion. Time your prone-to-standing transitions and work to reduce them to under 1.5 seconds.

Include prone posterior chain exercises in your accessory work: superman holds (3 sets of 15-20 reps) build lower back endurance, and prone Y-T-W raises (2 sets of 10 each position) strengthen the scapular stabilizers. These exercises directly support HYROX^® station performance and running posture. Use ROXBASE to track your burpee broad jump station time and identify whether prone-position transitions are a limiting factor.

Related Terms

Prone is the opposite of supine. The prone position loads the posterior chain and requires extension to rise from it. Exercises in the prone position engage scapular stabilizers.

FAQ

How can I get out of the prone position faster during burpee broad jumps?

Focus on explosive push-up strength and hip flexor speed. Drive your hands into the floor forcefully while simultaneously snapping your feet forward under your hips. Practice this transition separately as a drill. Building upper-body pushing power through push-up variations and bench press transfers directly to faster transitions.

What prone exercises help HYROX^® performance?

Superman holds and prone back extensions build the lower-back endurance needed for sled work and running posture. Prone Y-T-W raises strengthen the shoulder stabilizers used during wall balls, SkiErg, and overhead movements. These accessory exercises complement the main compound lifts in an HYROX^® training program.