Prone Cobra

A bodyweight back extension exercise that strengthens the entire posterior chain from the glutes through the upper back and shoulders. More dynamic than the static extension position, prone cobra builds active strength in the muscles that hold you upright.

Prone Cobra

Duration

2 min

Reps

10–12 reps

Sets

How to do it

1
Lie face down on a mat with your arms at your sides, palms facing down.
2
Squeeze your glutes and lift your chest off the floor, keeping your neck neutral.
3
Simultaneously rotate your arms so your thumbs point toward the ceiling.
4
Pull your shoulder blades back and down, think tall, not high.
5
Hold 3 to 5 seconds at the top, lower slowly, and repeat.

Benefits

Strengthens the thoracic extensors and lower trapezius
Counteracts the flexion posture of prolonged sitting
Activates the posterior chain from glutes to upper back simultaneously

Common mistakes

Lifting too high and compressing the lower back instead of extending the thoracic spine
Craning the neck upward, keep the gaze toward the floor
Forgetting to rotate the arms, which reduces the upper back activation