Prone Cobra

Calisthenics / Pilates / Total Body / Yoga / Intermediate

0 ratings

Equipment Needed

  • Exercise Mat

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 30
    average time
  • 32
    best time
  • 3
    times logged
  • #2K
    popularity rank

Average Sitewide Prone Cobra Time

  • 0
    average time
  • 0
    best time
  • 0
    times logged
  • #2K
    popularity rank

Average Male Prone Cobra Time

  • 0
    average time
  • 0
    best time
  • 0
    times logged
  • #932
    popularity rank

Average Female Prone Cobra Time

How to do Prone Cobra:

Muscles Worked

Details

prone cobra is a calisthenics, pilates, total body, and yoga exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings ...more

prone cobra is a calisthenics, pilates, total body, and yoga exercise that primarily targets the lower back and to a lesser degree also targets the abs, glutes and hamstrings.

The only prone cobra equipment that you really need is the following: exercise mat. There are however many different prone cobra variations that you can try out that may require different types of prone cobra equipment or may even require no equipment at all.

Learning proper prone cobra form is easy with the step by step prone cobra instructions, prone cobra tips, and the instructional prone cobra technique video on this page. prone cobra is a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the prone cobra video, learn how to do the prone cobra, and then be sure and browse through the prone cobra workouts on our workout plans page!

Tips

  1. Only your hips should be touching the ground when in the prone cobra position (body will form a half-circle shape).
  2. Contract your glutes and lower back when raising your legs, chest, head and arms.
  3. Arms should be parallel to the floor, and legs should be straight, but pointing toward the ceiling as much as possible.

Variations

  1. Attach ankle weights.
  2. Start with arms in front you and bring them back to your sides as your raise up.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation

No Reviews yet.

Equipment Needed

  • Exercise Mat

Tips

  1. Only your hips should be touching the ground when in the prone cobra position (body will form a half-circle shape).
  2. Contract your glutes and lower back when raising your legs, chest, head and arms.
  3. Arms should be parallel to the floor, and legs should be straight, but pointing toward the ceiling as much as possible.

Variations

  1. Attach ankle weights.
  2. Start with arms in front you and bring them back to your sides as your raise up.

Types

  • Force Type: N/A
  • Mechanics Type: Isolation