Prone Cobra Palms Under Thighs Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Prone Cobra Under Thighs
Visualised Target Muscle Groups
Front
Back
How to: Prone Cobra Palms Under Thighs
- Start by lying face down on the floor with your arms by your sides.
- Place your palms under your thighs.
- Engage your core and gently lift your chest off the ground while keeping your hips grounded.
- Hold the position for a few seconds before lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the hips too high off the floor.
- Not engaging the core muscles.
- Arching the back excessively.
Modifications
- If lifting your chest causes discomfort, reduce the range of motion.
- Use a cushion under your hips for added comfort.
Tips
- Focus on keeping your hips down while lifting your chest.
- Breathe steadily throughout the movement.
- Do not strain your neck; keep it aligned with your spine.
Prone Cobra Palms Under Thighs Alternatives
Tags
core
strength
back
hamstrings
glutes
flexibility
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