Prone Cobra Exercise

Prone Cobra Exercise

How to do the prone cobra exercise properly, with perfect form and technique! The best bodyweight exercise for a strong lower-back and core!

prone cobra yoga exercise for posture

How To Do The Prone Cobra Exercise

  1. Lie face down on the ground with your arms out to your sides making a T-shape with your body. During the entire motion keep your fingers spread wide, glutes activated and balls of your feet kicked into the ground; raising your knees.
  2. With a neutral head position, begin by raising your torso as high as possible while externally rotating your palms upward (thumbs pointing up). Think of pulling your shoulder blades back down towards your glutes and thumbs together behind you.
  3. Hold the top position for two seconds and then slowly return to the start position.
  4. Do not fully relax to the floor and repeat.

Tip: Keep tension on your legs and glutes for stability. Brace your core by pressing your navel out against the floor.

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The Daily 30 | Learn How To Move Properly for Strength with this simple Bodyweight Exercise Routine


  • The prone cobra exercise builds the strength and mobility to hold proper posture.


  • Teach thoracic extension and shoulder external rotation while building postural strength.

Prime Movers – Most Active Muscles
  • Erector Spinae muscles (Back),
  • Rear Deltoids (Shoulders),
  • Trapezius (Back),
  • Rotary Cuff Complex (Shoulders)

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Learn how to move properly to build strength, decrease pain, prevent injury, and get fit, at home or in the gym!

Great for men, women, and children of all strength levels!

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