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Lower Back · Beginner

Cobra

Controlled flexibility drill to improve comfortable range of motion.

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Cobra demonstration

Exercise overview

Training details

Lower BackCore

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with your legs extended and place your hands beneath or slightly in front of your shoulders.
  2. 02Press the tops of your feet into the floor and lightly engage your legs and glutes.
  3. 03Lift your chest by extending through your upper back and using only as much hand pressure as needed.
  4. 04Keep your shoulders away from your ears and stop before you feel compression or pain in your lower back.
  5. 05Hold briefly with easy breathing, then lower your chest to the floor under control.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChair Lower Back StretchComparable substituteClose-Grip Bench PressComparable substituteBodyweight Skull CrusherComparable substituteStraight-Leg Bench DipComparable substituteDynamic Back Stretch

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