Atlas Stones
How to do the Atlas Stones with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Mid Back, Quads, Traps
Other
How to do the Atlas Stones
- 1
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold.
- 2
Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
- 3
As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
- 4
Sit low, getting the stone high onto your chest as you change your grip to reach over the stone. Stand, driving through with your hips. Close distance to the loading platform, and lean back, extending the hips to get the stone as high as possible.
Log it, see it on your body.
Every Atlas Stones set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Atlas Stones fits
The Atlas Stones shows up in training built around a specific goal. See how it fits:
More lower back exercises
Atlas Stones: common questions
What muscles does the Atlas Stones work?
The Atlas Stones primarily works the Lower Back. It also recruits the Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Mid Back, Quads and Traps as supporting muscles.
Is the Atlas Stones suitable for beginners?
The Atlas Stones is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
Is the Atlas Stones a compound or isolation exercise?
The Atlas Stones is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Atlas Stones with correct form?
Begin with the atlas stone between your feet. Bend at the hips to wrap your arms vertically around the Atlas Stone, attempting to get your fingers underneath the stone. Many stones will have a small flat portion on the bottom, which will make the stone easier to hold. Follow the full step-by-step above for the complete movement.
Log your Atlas Stones sets, free.
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