Prone Cobra Palms Under Thighs
Prone Cobra Palms Under Thighs Exercise Description
The Prone Cobra (Palms Under Thighs) is a bodyweight posterior-chain drill that reinforces thoracic extension, scapular retraction/depression, and pelvic stability. Lying face down with the arms tucked beneath the thighs shortens the arm lever, helping you focus on lifting the chest through the upper back rather than cranking the low back. Primary muscles include the spinal extensors (erector spinae) and scapular stabilizers (middle/lower trapezius, rhomboids). The gluteus maximus contributes by maintaining a neutral pelvis and preventing excessive lumbar extension. This variation is useful for practicing controlled, segmental extension and postural control without loading the spine.
- Muscle Groups: Back, Neck, Traps
- Target Muscles: Iliocostalis, Longissimus, Rhomboid Major, Rhomboid Minor, Spinalis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Multifidus
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Lower Back, Mid Back, Neck, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Neck Extensors, Neck Rotators, Neck Stabilizers, Scapular Depressors, Scapular Retractors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Back Neck, Lower Back, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Prone Cobra Palms Under Thighs Exercise
‘- Lie prone with legs straight, hip-width, forehead on a towel. Gently brace the abdomen to support a neutral spine.
– Slide both hands under your thighs so palms face up against the backs of your thighs; arms long at your sides, elbows straight.
– Set the shoulders: draw shoulder blades down and together (depression and retraction) without shrugging.
– Press hips and pubic bone lightly into the floor; engage the glutes to keep the pelvis stable.
– Inhale to prepare. As you exhale, lengthen through the crown of the head and lift the chest and shoulders a few centimeters, emphasizing thoracic extension; keep the neck neutral (chin slightly tucked).
– Keep legs grounded and ribs gently anchored; avoid thrusting the abdomen forward or collapsing the lumbar spine.
– Reach fingertips toward your heels to maintain shoulder extension and scapular tension; keep elbows straight.
– Pause briefly while breathing, then lower with control, maintaining alignment.
– Common faults to avoid: lifting too high, neck hyperextension, shrugging, bent elbows, or holding your breath.
Prone Cobra Palms Under Thighs Tips
‘- Lie prone with legs straight and hip-width, forehead on a towel, and gently brace your abdomen to support a neutral spine.
– Slide your hands under your thighs with palms facing up, arms long at your sides and elbows straight.
– Before lifting, draw your shoulder blades down and together to set the shoulders without shrugging.
– Lightly press your hips and pubic bone into the floor and engage your glutes to keep the pelvis stable.
– As you exhale, lengthen through the crown of your head and lift your chest and shoulders only a few centimeters, emphasizing thoracic extension.
– Keep your neck neutral with the chin slightly tucked as you lift.
– Keep your legs grounded and ribs gently anchored; avoid thrusting the abdomen forward or collapsing into the low back.
– Reach your fingertips toward your heels to maintain shoulder extension and scapular tension while keeping your elbows straight.
– Pause briefly while breathing, then lower your chest and shoulders with control, maintaining alignment.
– Avoid lifting too high, hyperextending the neck, shrugging the shoulders, bending the elbows, or holding your breath.
Prone Cobra Palms Under Thighs Beginner Introduction
The Prone Cobra (Palms Under Thighs) is a bodyweight exercise performed on the front of the body that targets the entire backside, especially the back, upper back, and glutes. With the hands tucked underneath the thighs and the arms long, the arms act as a shorter lever, so the lift comes more from the upper back opening the chest rather than from excessive bending in the lower back. The shoulder blades glide down and inward, the hips stay steady, and the legs remain grounded, turning this into a controlled posture drill rather than a big, dramatic backbend.
This variation highlights slow, precise movement through the upper spine and strong support from the glutes for a stable hip position. The lift of the chest is small and deliberate, encouraging awareness of how the spine moves segment by segment while the front of the ribs stays gently anchored. Because it relies only on bodyweight and involves a modest range, it offers a way to practice back-line strength and postural control without adding external load to the spine.