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Seal Push-Up

Step by step instructions, muscle activation and variants for the Seal Push-Up.

EasyLower back

About this exercise

The seal push-up is a bodyweight back extension movement performed from a prone position. Starting with your chest on the floor, you press up with your arms while keeping your hips down, arching through the lower back — mimicking the posture of a seal. It is commonly used to improve lumbar mobility and as a gentle back extension stretch.

How to Perform

  • Lie face down on the floor with your hands placed beside your shoulders, palms flat
  • Keep your legs extended and hips pressed lightly into the ground throughout the movement
  • Press through your palms to lift your chest and torso off the floor, extending your elbows
  • Arch your lower back and look slightly upward, allowing a comfortable stretch through the spine
  • Hold the top position briefly, then lower your torso back to the floor with control
  • Breathe out as you press up, breathe in as you lower down

Muscle Activation

Primary
Lower back
Secondary
GlutesFront shoulders

About the Seal Push-Up

The Seal Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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