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Core · Core

Prone Cobra

Coaching cues

Lie prone; arms at sides; thumbs up
Lift the chest off the floor — thoracic extension only
Squeeze the scapulae and glutes; hold 2–3 seconds
Lower under control; repeat

▷ Watch proper form

Common faults 2

Lumbar extends instead of thoracic

Lower back is the pivot point; thoracic and mid-back never mobilize.

Overactive muscles

Erector spinae (lumbar)Hip flexors

Corrective work

Foam RollErector spinae↗Foam RollThoracic spine↗StretchHalf-kneeling hip flexor stretch↗

Neck hyperextends

Suboccipitals and cervical extensors take over; head cranks back.

Overactive muscles

SuboccipitalsSCM

Corrective work

Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗

More Core movements