Primary
Stretching
Secondary
Abs, Chest, Hip Flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The cobra stretch is a gentle backbend that opens the chest and stretches the abdominals and hip flexors. By pressing up from a prone position while keeping hips grounded, you create spinal extension that counteracts the forward-flexed posture of daily life. This pose strengthens the back extensors while stretching the anterior chain.
When to use it
Use for front body stretching.
Who it's for
All levels. Good counterpose to forward bending.
Use your back muscles to lift, not just your arms. Keep your shoulders down away from your ears and your elbows slightly bent. Your hips and legs should remain on the floor. Look forward or slightly upward without cranking your neck back.
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Lie face down with hands under shoulders.
Press palms into floor.
Lift chest off ground.
Keep hips and legs on floor.
Look forward or slightly up.
Hold position and breathe.
Great for opening front body.
Use back muscles, not just arms.
Keep shoulders down away from ears.
Use cobra as a counterpose after forward bending stretches or ab exercises. Hold for 20-30 seconds, repeating 3-5 times. This stretch is excellent for people who sit hunched forward and works well in morning routines to gently wake up the spine.
Lifting hips off floor.
Losing hip position during the Cobra Stretch changes the loading pattern and can reduce the intended work for your Rectus abdominis. Keep your hips aligned with the setup cues and move only through the range you can control.
Shrugging shoulders.
Changing your shoulder position during the Cobra Stretch can redirect the movement away from your Rectus abdominis. Use the shoulder-blade position described in the setup and keep the motion controlled.
Straining neck by looking up too much.
Craning your neck during the Cobra Stretch changes your upper-body position and can make the rep less stable. Keep your head aligned with your torso and use a consistent gaze.
All levels. Good counterpose to forward bending.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-5 holds of 20-30 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Cobra Stretch could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Cobra Stretch
The Cobra Stretch primarily targets the Rectus abdominis, Hip flexors, making it an effective exercise for stretching development. Secondary muscles worked during the Cobra Stretch include Pectoralis major, providing additional training stimulus. Stabilizer muscles engaged include Erector spinae.
Our library labels Cobra Stretch as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Cobra Stretch. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Cobra Stretch is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Cobra Stretch include: Standing Hamstring Stretch, Prone Press Up, Sphinx Pose. These exercises target similar muscle groups as the Cobra Stretch and can be used as substitutes based on your equipment availability, gym setup, or training preferences.