Core · Mobility
Cobra Stretch
The cobra stretch is a floor stretch where you lie face down and press your chest up with your hands while your hips stay on the ground. It opens the front of the torso, including the abs and hip flexors, and gently extends the spine. Go only as high as feels comfortable.
Also known as: Cobra pose, Prone press-up stretch, Bhujangasana
- Muscle group
- Core
- Movement pattern
- Mobility
- Type
- Isolation
- Equipment
- Exercise mat
- Difficulty
- Beginner
What muscles does the cobra stretch work?
Primary movers
- Rectus abdominis
- Hip flexors
Assisting muscles
- Spinal erectors
- Pectoralis major
- Gluteus maximus
- Triceps brachii
The abs are the main muscle lengthened here. As your chest lifts and the spine extends, the rectus abdominis stretches along the front of the trunk. This is a nice counter to sitting or to a lot of crunches.
The hip flexors at the front of the hips get a mild stretch too, because the hips stay on the floor while the upper body rises. How much you feel depends on how high you press up.
The spinal erectors and glutes work lightly to support the arch, and the triceps straighten your arms. A light glute squeeze helps protect the lower back by sharing the arch across the spine and hips.
The chest and front of the shoulders also open as you draw the shoulders back and down. Keep the stretch gentle. If you feel pinching in the lower back, lower your chest, keep your elbows bent, or try the gentler sphinx variation on your forearms.
How to do the cobra stretch
Setup
- 1
Lie face down on a mat with your legs extended and the tops of your feet on the floor.
- 2
Place your hands flat on the floor under or slightly in front of your shoulders.
- 3
Keep your elbows close to your sides.
- 4
Relax your neck and rest your forehead lightly on the floor.
Execution
- 1
Press through your hands to lift your chest off the floor.
- 2
Straighten your arms as far as is comfortable while your hips stay on or near the floor.
- 3
Keep your shoulders down and away from your ears.
- 4
Squeeze your glutes lightly and look forward without tipping your head back.
- 5
Hold for about 20–30 seconds while breathing slowly, or ease in and out for several slow reps.
- 6
Lower back down with control.
Common cobra stretch mistakes
Forcing a deep arch
Pushing past a comfortable range can pinch the lower back.
The fix: Go only as high as feels good and keep your elbows bent if needed.
Shrugging the shoulders
Shoulders near your ears tighten the neck and reduce the stretch through the chest.
The fix: Draw your shoulder blades down and away from your ears.
Tipping the head far back
Craning the neck compresses it and does not add to the stretch.
The fix: Keep your neck in line with your spine and look forward.
Holding your breath
Tension builds and makes it harder to relax into the stretch.
The fix: Breathe slowly and steadily throughout the hold.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Flexibility | 2–3 | 20–30 s hold | Gentle stretch, no pain | 30 s |
| Warm-up | 2 | 6–8 slow reps | Gentle stretch, no pain | 15–30 s |
| Cool-down | 2–3 | 20–40 s hold | Gentle stretch, no pain | 30 s |
Use the cobra stretch after ab training or a long day of sitting, or as a gentle spinal warm-up before lifting. Aim for a mild stretch in the front of the body, not a deep arch. Stop if you feel sharp pain, and drop to the sphinx position if the standard version is too much.
Running the cobra stretch in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayCobra Stretch variations and alternatives
Superman
AlternativeStrengthens the back muscles that support the same spinal extension.
Bird Dogs
AlternativeA gentle way to train the spine and hips with control.
Knees to Chest Stretch
AlternativeA lower back stretch in the opposite direction, good to follow cobra.
Butterfly Stretch
AlternativeAnother floor stretch that opens the hips.
Hyperextensions
HarderAdds strengthening for the lower back and glutes.
Frequently asked questions
How long should I hold the cobra stretch?
About 20 to 30 seconds, for two or three rounds. You can also move in and out for several slow reps.
What does the cobra stretch work?
It stretches the abs and hip flexors, and opens the chest while extending the spine.
Does the cobra stretch hurt the lower back?
It should not. If you feel pinching, lower your chest, keep your elbows bent or try the sphinx on your forearms.
How is cobra different from upward dog?
In cobra your hips stay on or near the floor. In upward dog your hips and thighs lift off it.
Hercules tracks every cobra stretch you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play