Prone Cobra

How To Do A Prone Cobra Exercise Video Demonstration and Guide

The Prone Cobra exercise is a good lower back static exercise that can be done anywhere as it doesn’t require any equipment.

To get started:

1. Lie down on the ground, facedown, straight legs, with your arms by your sides, palms down.
2. Contract your lower back and glutes to raise your upper torso and legs off the ground so the only thing in contact with the ground are your hips.
3. As you rise up, rotate your arms so your thumbs point to the sky.
4. Hold this position for a desired period of time.

Primary Muscles Worked

Advanced Variation

• Superman Y & T

Beginner Variation

• Cobra Pose