How to Do Cobra Stretch

Cobra Stretch is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Cobra Stretch

  1. 01Lie prone on the floor with the legs extended and the tops of the feet pressing down.
  2. 02Place the palms flat on the floor directly under the shoulders with elbows tucked into the ribs.
  3. 03Straighten the arms to lift the chest off the floor, keeping the hips and thighs grounded.
  4. 04Pull the shoulders back and down, away from the ears, while looking forward.
  5. 05Hold the position while breathing deeply into the stomach.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Cobra Stretch

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back feels pinched, move the hands further forward to reduce the angle of lumbar extension.

Same coaching engine used inside the A90 app

05 / FAQ

Cobra Stretch questions

What muscles does Cobra Stretch work?

Cobra Stretch is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Cobra Stretch correctly?

Lie prone on the floor with the legs extended and the tops of the feet pressing down. Place the palms flat on the floor directly under the shoulders with elbows tucked into the ribs. Straighten the arms to lift the chest off the floor, keeping the hips and thighs grounded. Pull the shoulders back and down, away from the ears, while looking forward. Hold the position while breathing deeply into the stomach.

What is the A90 coach tip for Cobra Stretch?

If the lower back feels pinched, move the hands further forward to reduce the angle of lumbar extension.

Is Cobra Stretch suitable for beginners?

Cobra Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Cobra Stretch?

No. Cobra Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes cobra stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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