Prone Knees Straight

Develop proprioception in the prone position, helping clients understand where their body is in space and how to correctly position the Magic Circle— often one of the most challenging aspects of the setup.

Strengthen the glutes, hamstrings, and hip adductors to build balanced posterior‐chain support and improve lower‐body integration.

Use the co‐contraction of the abdominals and spinal extensors to stabilize the torso, creating a steady anchor for leg and shoulder work.

Increase shoulder‐girdle stabilization through precise arm placement, ensuring the upper body remains organized and supportive throughout the movement.

Focus on breathing to synchronize the movement.