Prone Cobra Hands Interlocked
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The prone cobra hands interlocked is a bodyweight postural strength drill performed face down with the hands clasped behind the back. It targets the erector spinae, glutes, and upper back (rear deltoids and rhomboids) by lifting the chest and legs off the floor through active hip extension and spinal extension. It is widely used to counteract the effects of prolonged sitting and to build foundational posterior-chain endurance.
Prone Cobra Hands Interlocked: So führst du sie aus
- 1Lie face down on the floor with your legs extended and your forehead resting lightly on the ground.
- 2Bring your arms behind your back and interllock your fingers, palms facing upward, resting on your lower back.
- 3Press your feet together and point your toes slightly toward the floor.
- 4Take a breath in and, as you exhale, squeeze your glutes and draw your shoulder blades down and together.
- 5Simultaneously lift your chest, upper arms, and legs off the floor by contracting your back extensors and glutes — your hips remain in contact with the ground.
- 6Hold the top position for the prescribed time (typically 2–3 seconds), keeping your neck in a neutral line with your spine and your gaze directed at the floor ahead of you.
- 7Lower your chest and legs back to the starting position with control.
- 8Rest briefly, then repeat for the desired number of repetitions or time.
Technik-Tipps
- Focus on squeezing the glutes before you lift — initiating the movement from the hips rather than arching aggressively through the lower back reduces lumbar strain.
- Keep your neck neutral throughout; do not crane your head back to look up, as this compresses the cervical spine.
- Draw your shoulder blades toward your spine and down toward your hips before and during the lift to fully engage the upper back.
- Breathe steadily — exhale on the lift, inhale on the way down — to maintain core stability through each rep.
Häufige Fehler
- Cranking the neck back to look straight up, which jams the cervical vertebrae instead of maintaining a neutral spine.
- Relying on lumbar hyperextension rather than glute and upper-back contraction, which shifts stress onto the lower-back joints and reduces the training stimulus for the posterior chain.
- Holding the breath through the hold, which spikes intra-abdominal pressure and reduces control.
- Letting the legs drop immediately rather than lowering them under control, which eliminates the eccentric component and reduces total muscle activation.
Häufig gestellte Fragen
What muscles does the prone cobra hands interlocked work?
It primarily works the erector spinae and glutes, with the rear deltoids, rhomboids, and middle trapezius acting as synergists to retract the shoulder blades and lift the arms.
How is the prone cobra different from a back extension machine?
The prone cobra is performed on the floor with only bodyweight and no pivot point, so the full posterior chain — including the glutes and upper back — must work together to produce and control the movement. A back extension machine isolates the lower back by fixing the hips.
How long should I hold the top position?
A 2–3 second isometric hold at the top is typical for postural endurance. You can increase the hold duration (up to 5–10 seconds) as strength improves.
Is this exercise safe for people with lower-back pain?
Gentle prone extension drills are commonly prescribed in rehabilitation for certain lower-back conditions, but the correct variation and load depend on the cause of your pain. Consult a physiotherapist before adding this movement if you have an existing lower-back injury.
How many reps or sets should I do?
Two to three sets of 10–15 reps with a 2–3 second hold at the top is a common starting point. Adjust volume and hold time based on your current endurance and the role this drill plays in your program.
