Which muscles does the atlas stone lift work?

The atlas stone lift mainly works your full body. It also involves your lower back and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the atlas stone lift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Atlas Stone Lift: how to do it and muscles worked

The atlas stone lift mainly works your full body, with help from your lower back and glutes. You need simple equipment.

Muscles worked

Main

Full body

Helping

How to do the atlas stone lift

1
Straddle the stone with your feet wide, squat, and wrap both arms around it. Get your fingers under the bottom of the stone, chest up, back flat, and hips low.
2
Pull the stone toward your lap, extend your hips and knees explosively, and lap it onto your thighs. Then roll it up your body onto a platform or your shoulder.
3
Set the stone down with control and reset your position every time. Breathe in and brace before the lift.

Form tip: Keep your arms around the stone and your back flat. Start with a light stone and use a coach if it is your first time.

Common questions

Which muscles does the atlas stone lift work?: The atlas stone lift mainly works your full body. It also involves your lower back and glutes.
What equipment do I need for the atlas stone lift?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the atlas stone lift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.