Kysero
Try for free

Back · Beginner

Cobra Pose

Cobra Pose for mobility focused on full-body coordination.

View instructionsAll exercises
Back to all exercises
Cobra Pose demonstration

Exercise overview

Training details

BackGlutesHip FlexorsShoulders

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down with hands under the shoulders and elbows close to the ribs.
  2. 02Press the tops of the feet and thighs lightly into the floor.
  3. 03Lift the chest by using the upper back first, then add gentle hand pressure.
  4. 04Keep the elbows slightly bent and the shoulders away from the ears.
  5. 05Lower the chest slowly if the lower back pinches.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionUpward Facing Dog StretchEasier regressionSphinx PoseRelated variationCobraRelated variationCobra Triceps Extension

Keep exploring

Alternatives

Browse the full library

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

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

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder