Prone A-T-A for Posterior Chain Activation

The A-T-A is a great exercise that target the entire Posterior Chain; activating the glutes, hamstrings, upper/middle/lower back, shoulders, and triceps. Start with little to no weight; 2 pound dumbbells are being used in this video.

Be sure to intentionally engage ALL of the targeted muscles and avoid excessive hyperextension of the lower back.


Breathe deeply throughout the movement and ALWAYS work within YOUR pain free range.