Prone Wide Base

Legs abducted. More stable, more adductor length required.

Front-down with load through the anterior chest and forearms. Demand sits in scapular endurance and lumbar position — the lower back fails here long before anything else does.

Difficulty 2 of 5

Muscle groups loaded

Scapular push
Core
Glutes

Limiting capacity

Strength limits this posture. Posterior chain and trunk endurance under load. Holds position without fatigue or compensation.

Train it · Two Bodies Test your limiter

Intensity

What it costs, by role

Modelled intensity by role for Prone Wide Base
Role	METs	Band	Active-minute credit
Active role	5.8	Moderate	1×
Receiving role	4.7	Moderate	1×

Light is under 3.0 METs, moderate 3.0–5.9, vigorous 6.0 and above (CDC). A session averaging at or above the vigorous line has its minutes credited at 2× in the Active Minutes ledger.

Energy

Modelled kilocalories

Modelled energy cost for Prone Wide Base at 10, 20, 30 and 45 minutes for both reference bodies
Role · reference body	10 min	20 min	30 min	45 min
Active role · Male 82 kg	83	166	250	375
Active role · Female 68 kg	69	138	207	311
Receiving role · Male 82 kg	67	135	202	304
Receiving role · Female 68 kg	56	112	168	252

Estimates, not measurements

Every energy figure here is a modelled estimate, not a measurement. No study has measured cost position by position — the measured quantity is the session average (6.0 METs for men, 5.6 for women, Frappier 2013). These values distribute around that anchor by mechanical demand.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Values scale linearly with your own mass. If a position causes pain rather than effort, stop and see a clinician.

Mobility gate

Prone press-up to comfortable lumbar extension without pinching.

Clear the gate before adding load or duration here. If range is the thing standing in the way, Open Hips is the block that builds it.

Prescribed preparation

01
Push-up
Full-body tension, elbows at 45°. 3 x 10 with a 3s descent.
02
Scapular push-up
Arms straight, protract and retract only. 3 x 12.
03
Plank shoulder tap
Plank, tap opposite shoulder without hip sway. 3 x 10/side.
04
Pelvic floor hold
Contract, hold 8s, then a slow 6s release. 3 x 10.
05
Zone 2 base
30–45 min conversational pace, 3–4x/week. The foundation under everything.

Cross-reference

Workouts that build this position · 16

Each of these loads the qualities this posture asks for. Equipment, modelled calories and the muscle groups worked are on every workout page.