Prone Cobra Hands Interlocked Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Prone Cobra
How to: Prone Cobra Hands Interlocked
- Lie face down on the floor with your arms extended forward and hands interlocked.
- Engage your core and lift your chest off the floor while keeping your legs straight.
- Maintain a neutral spine and hold the position for a few seconds.
- Slowly lower yourself back to the starting position.
Common Mistakes
- Overextending the back, which can lead to strain.
- Holding breath instead of maintaining a steady breath.
Modifications
- Perform with a reduced range of motion if you're experiencing discomfort.
Tips
- Engage your glutes while lifting to maximize effectiveness.
- Keep your head and neck aligned with your spine during the movement.
Tags
spine
core
strength
flexibility
hamstrings
glutes