Atlas Stones

An advanced strength exercise for the back, abs, adductors, biceps, calves, forearms, glutes, hamstrings and quads.

Movement guide

Atlas Stones

Demand · source-assignedHard (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Abs · Adductors · Biceps · Calves · Forearms · Glutes · Hamstrings · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

Atlas Stone TrainerIntermediate · Other / check instructions

Similar move, intermediate grade.

This move

Atlas StonesAdvanced · Other / check instructions

Advanced grade (source-assigned).

Harder option

Front lever demonstrated on the 3D figure

3D demoFront leverExpert · Pull-up bar

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Pulling the stone into your torso, drive through the back half of your feet to pull the stone from the ground.
As the stone passes the knees, lap it by sitting backward, pulling the stone on top of your thighs.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Abs, Adductors, Biceps, Calves, Forearms, Glutes, Hamstrings, Quads.

Equipment

Other / check instructions

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Back extension off a flat bench demonstrated on the 3D figure

3D demoBack extension off a flat benchIntermediate · A bench or box

Ball back extension demonstrated on the 3D figure

3D demoBall back extensionBeginner · Exercise ball

Horizontal back extension (hyperextension, Roman chair) demonstrated on the 3D figure

3D demoHorizontal back extension (hyperextension, Roman chair)Advanced · A bench or box

Mixed-grip chin-up demonstrated on the 3D figure

3D demoMixed-grip chin-upAdvanced · Pull-up bar

Towel one-arm chin-up demonstrated on the 3D figure

3D demoTowel one-arm chin-upAdvanced · Pull-up bar + Other / check instructions

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

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Questions people ask

What muscles does the Atlas Stones work?

Mainly the back, with help from the abs, adductors, biceps, calves, forearms, glutes, hamstrings and quads.

What equipment do I need for the Atlas Stones?

Other / check instructions.

Is the Atlas Stones good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Atlas Stone Trainer first.

What is an easier alternative to the Atlas Stones?

Try the Atlas Stone Trainer. It works similar muscles at a lower grade.

How do I make the Atlas Stones harder?

Progress to the Front lever, or add load, range or slower lowering once your form is solid.