Standing Prone Cobra Core Exercise

How To Do The Standing Prone Cobra Core Exercise

Learn how to do the modified standing prone cobra core exercise to build strength teach proper abdominal bracing techniques. This is for those that cannot do the standard Prone Cobra Exercise.

  1. Stand erect with your hands touching together in front of you. During the entire motion keep your fingers spread wide, glutes activated and feet clenched into the ground with an external rotation torque.
  2. Brace your core by tightening your stomach along with all the muscles surrounding your abdomen. 
  3. With a neutral head position, begin by externally rotating your palms outward as you open your chest and lean back. Think of pulling your shoulder blades back and down towards your glutes and thumbs together behind you. 
  4. Only lean back as far as you can maintain balance.
  5. Hold that position for two seconds and then slowly return to the start.

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

Get our Book to perfect all your Bodyweight Movements!

Watch the Video!

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


  • The standing prone cobra builds the strength and mobility to hold the 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)

Learn more about The Daily 30 Bodyweight Workout!

daily 30 2nd edition book The Daily 30: Bodyweight Fitness Workout

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!

Learn More!

More Bodyweight Exercises…

View All Exercise Descriptions

Join the Mathias Method Army for updates and more great content like this!

Join Now!