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Cobra Stretch
The Cobra Stretch is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: upper abs 31%, lower abs 27% and hip flexors 16%.
How to do it
- Lie face down on a mat with the legs straight and the tops of the feet on the floor.
- Place the palms under the shoulders with the elbows tucked in.
- Press through the hands to lift the chest, keeping the hips on the mat.
- Straighten the arms as far as the back allows and hold for 20 to 40 seconds, breathing slowly into the belly.
- Bend the elbows and lower the chest back to the mat.
Tips
- Draw the shoulders down away from the ears as the chest lifts.
- Keep the elbows slightly bent if the lower back feels crowded.
Common mistakes
- Lifting the hips off the floor.
- Throwing the head back and cranking the neck.
Muscles worked by the Cobra Stretch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Arching back lengthens the abs and hip flexors while the back extensors work to hold the arch. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Cobra Stretch alternatives
Same equipment
Frequently asked questions
What muscles does the Cobra Stretch work?
Mainly the upper abs, lower abs and hip flexors. The obliques and spinal erectors (lower back) assist.
Is the Cobra Stretch good for beginners?
Yes. The Cobra Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cobra Stretch?
For example the Sphinx Pose and Upward Facing Dog. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.