Primary Muscles
Secondary Muscles
- Steps
- Variations
- Tips
- Stats
- Similar
- Plans
- Muscles
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How to do the Prone Cobra - Learn Proper Prone Cobra Form
- Step 1: Lie face down on an exercise mat with your legs straight and arms against your sides.
- Step 2: Begin exercise by raising your legs, chest, head, and arms off the ground. Raise them as high as comfortably possible. Next, rotate arms so that your thumbs are sticking up toward the ceiling (arms are still behind you).
- Step 3: Hold this position for 60 seconds.
Prone Cobra Variations and Prone Cobra Alternatives
- Variation 1: Attach ankle weights.
- Variation 2: Start with arms in front you and bring them back to your sides as your raise up.
Prone Cobra Tips
- Tip 1: Only your hips should be touching the ground when in the prone cobra position (body will form a half-circle shape).
- Tip 2: Contract your glutes and lower back when raising your legs, chest, head and arms.
- Tip 3: Arms should be parallel to the floor, and legs should be straight, but pointing toward the ceiling as much as possible.
Prone Cobra Records and Prone Cobra Statistics from Site Users
Prone Cobra - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Back Bow Crossover | Lower Back | Intermediate |
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Back Extension | Lower Back | Beginner |
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Back Extension with Anti-Rotation | Lower Back | Intermediate |
 |
Bird Dog | Lower Back | Beginner |
 |
BOSU Ball Back Crunch | Lower Back | Intermediate |
Prone Cobra Workout Programs (Workout Plans that use the Prone Cobra)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Beyonce Workout Plan | Expert |
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Yoga Workout Plan | Intermediate |
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Yoga Beginner Workout Plan | Beginner |
Prone Cobra Muscles Worked
Prone Cobra Equipment
| Name |
|---|
| Exercise Mat |
Prone Cobra Training Details
The prone cobra is a calisthenics, pilates, yoga, and total body exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes, and hamstrings.
The only prone cobra equipment that you really need is the following: exercise mat. There are however many different prone cobra variations that you can try out that may require different types of prone cobra equipment or maye even require no equipment at all.
Learning proper prone cobra form is easy with the step by step prone cobra instructions, prone cobra tips, and the instructional prone cobra technique video on this page. The prone cobra is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the prone cobra video, learn how to do the prone cobra, and then be sure and browse through the prone cobra workouts on our workout plans page!
Prone Cobra Sports
Prone Cobra Force Type: N/A
Prone Cobra Mechanics Type: Isolation
