Prone

Definition

In medical and anatomical usage, prone means positioned face down. The amount of contact with the surface depends on posture and support, so the chest, abdomen and thighs do not all have to lie flat for the term to apply. Supine means face up.

NCI Dictionary · prone position

HYROX^® rule context

The current HYROX^® Burpee Broad Jump standard requires the chest to touch the floor and the athlete to rise and jump forward, but it does not call this a timed “prone transition,” prescribe one technique or set a repetition count. The station is completed over 80 m, so repetitions vary with each athlete’s jumps.

HYROX^® Singles Rulebook 2026/27

Exercise use and evidence

Prone is only a position. A prone trunk-extension or Superman variation can activate lumbar and trunk muscles; a prone shoulder exercise can activate particular scapular muscles. Small acute EMG studies do not establish long-term improvement in sled performance, running posture, Wall Balls, SkiErg or Burpee Broad Jump time, and different arm and leg positions recruit different muscles.

Lee et al. · graded lumbar stabilization exercises · Mendez-Rebolledo et al. · scapular exercises

Practice and safety

Practise the exact current Burpee Broad Jump standard if that skill is the goal. Use a transition that complies with the rules and remains controlled under fatigue; there is no evidence-based universal target below 1.5 seconds. Select prone accessory exercises, range, volume and progression for the individual goal and tolerance. Stop or modify an exercise that causes pain, dizziness or breathing difficulty, and seek qualified guidance when symptoms or medical conditions require it.

ACSM · resistance-training prescription position stand · HYROX^® Singles Rulebook 2026/27

Frequently Asked Questions

How can I improve the floor-to-jump transition?

Practise the current movement standard at a manageable pace, then progress volume or speed while maintaining control. No single strength exercise or technique guarantees a faster transition.

HYROX^® Singles Rulebook 2026/27 · ACSM · resistance-training prescription position stand

Which prone exercises improve HYROX^® performance?

No prone exercise has been shown here to improve HYROX^® performance directly. Choose an exercise only for a demonstrated individual need and keep race-skill practice specific.

Lee et al. · graded lumbar stabilization exercises · Mendez-Rebolledo et al. · scapular exercises · ACSM · resistance-training prescription position stand

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Include prone posterior chain exercises in your accessory work: superman holds (3 sets of 15-20 reps) build lower back endurance, and prone Y-T-W raises (2 sets of 10 each position) strengthen the scapular stabilizers. These exercises directly support HYROX^® station performance and running posture. Use Repz to track your burpee broad jump station time and identify whether prone-position transitions are a limiting factor.