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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

Common Mistakes

Common mistakes content is coming soon.

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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