postural · intermediate · wall, mat

Half-Kneeling Forearm Wall Slide

serratus anterioroverhead mobilityscapular controlpostural control

0.0s / 8.5s

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Serratus Anterior

15%

Lower Trapezius

15%

Deltoids

10%

Trans. Abdominis

20%

Gluteus Medius

15%

Serratus Anterior 15% · Trans. Abdominis 20% — deep, not shown on the figure

Sets

2

Reps

8 each side (switch the kneeling leg)

Hold

1–2 sec at the top

Rest

45 sec

The narrow half-kneeling base takes the lumbar arch out of the slide — if the ribs flare, the wall tells on you immediately.