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How to Perform
Diagonal Raises

Muscles Targeted During Diagonal Raises

  • Trapezius (The big back muscles)

  • Serratus Posterior (deep lower back muscle)

  • Erector Spinae (deep back muscles)

  • Teres Minor & Major (Just above the Lats)

  • Rhomboids (smaller upper back muscle)
Diagonal Raises on the Floor

A great exericse that focuses on the smaller back muscles. A great way to build your lower back strength and avoid back pain now and into the future


Starting Position:
  • Begin lying on your stomach, your arms outstretched in front of you.
  • Tuck your chin in and keep your eyes focused on the floor.


First Repetition:
  • Begin by lifting your right arm towards the ceiling with your thumb pointing in that direction.
  • Lift your arm so your shoulder almost comes level with your ear.
  • At the same time lift your heel towards the ceiling in the same slow and controlled movement.
  • The arm and leg need to be lifted so they are parallel with the floor.
  • Hold the tummy and lower back strong and keep your head on the floor.
  • Hold at the top for 1-2 seconds and repeat on the other side.
  • Repeat the sequence 10-15 times for each side of the body.
On top of these simple exercises you should look to include Pilates as an additional to any routine as the benefits are beyond belief.


Diagonal Raises on a Fitball


Starting Position:
  • Begin Lying forwards over the Fitball, your knees off the ground.
  • For beginners start with your feet leaning against a wall for extra support
  • Tuck your chin in and lift your head off the ball, keeping your eyes focused on the floor.
  • Place both arms on the floor to balance your body.
  • Then raise the arms up level with your upper body

First Repetition:
  • Begin by lifting your right arm towards the ceiling with your thumb pointing in that direction.
  • Lift your arm so your shoulder almost comes level with your ear.
  • At the same time lift your heel towards the ceiling in the same slow and controlled fashion.
  • The arm and leg need to be lifted so they are parallel with the floor.
  • Ensure you do not twist or arch the back.
  • Hold at the top for 1-2 seconds and repeat on the other side.
  • Repeat the sequence 10-15 times for each side of the body.

This is simply Lower back strengthening exercise and one that can be repeated every couple of days.

On top of these simple exercises you should check out Pilates as it is an amazing Lower Back and Abdominal strengthener and will add great depth to any routine.


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