Prone Cobra Palms Under Thighs
Description
The prone cobra with palms under thighs places the hands palms down underneath the upper thighs. The position reinforces the back extension and helps activate the upper back as the chest lifts.
Muscle Group
Equipment Required
Prone Cobra Palms Under Thighs Instructions
- Lie face down on the floor with the legs extended.
- Slide both palms under the upper thighs facing down.
- Brace the core and squeeze the glutes.
- Lift the chest and shoulders off the floor by extending the spine.
- Press the palms gently into the thighs to reinforce the lift.
- Squeeze the shoulder blades together.
- Hold the top position briefly.
- Lower the chest back to the floor with control and repeat.
Prone Cobra Palms Under Thighs Form & Visual
Prone Cobra Palms Under Thighs Benefits
- Builds lower back and upper back endurance.
- Hand position reinforces the spinal extension.
- No equipment needed.
- Excellent posture builder.
- Reduces upper back stiffness.
- Carryover to back squats and deadlifts.
Prone Cobra Palms Under Thighs Muscles Worked
- Erector spinae
- Trapezius
- Posterior deltoid
- Gluteus maximus
- Rhomboids
Prone Cobra Palms Under Thighs Variations & Alternatives
- Superman Hold
- Reverse Hyper
- Prone Y Raise
- Hyperextension
