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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cobra Stretch
StretchingBeginner

Cobra Stretch

Lying face down, the hands press the chest up into spinal extension to stretch the abdominals and front of the trunk.

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Primary muscles

  • Abs (Rectus Abdominis)

Secondary muscles

  • Hip Flexors
  • Lower Back (Erector Spinae)
  • Obliques
Sets
2–3
Duration
15–30 sec
Rest
15–30s

How to perform

Cobra Stretch movement

Main muscles working (thicker lines)

Starting position

Lying face down with hands under the shoulders and legs extended, tops of the feet on the floor.

  1. 1

    Keep your hips and legs relaxed on the floor.

  2. 2

    Press through your hands to lift your chest, straightening the arms only as far as is comfortable.

  3. 3

    Keep the shoulders down and the neck long; hold the position.

  4. 4

    Lower slowly back to the floor.

Breathing: Inhale as you lift and breathe slowly while holding.

Coaching tips

  • Hips stay down

  • Shoulders away from ears

  • Lift only as high as feels comfortable

Common mistakes

  • Locking the arms and forcing a deep arch

  • Tensing the glutes hard

  • Craning the neck back

Safety notes

  • Use sphinx pose instead if the lower back feels compressed; never force the range.

Details

Body parts
Core · Lower Back
Equipment
Bodyweight
Movement
Stretch · Extension
Exercise type
Stretch
Training goals
Flexibility · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Sphinx PoseBeginner→

Similar Exercises

  • Camel PoseIntermediate→
  • Half LocustBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.