Prone Cobra Palms Under Thighs
Begin in a prone position with your palms placed under your thighs. Engage your core and lift your chest off the ground while keeping your hips in contact with the floor.
Hold this position, focusing on squeezing your shoulder blades together and maintaining a neutral spine. Breathe steadily and hold for the desired duration.
How to perform the Prone Cobra Palms Under Thighs
- Set up. Set up in a stable, balanced starting position appropriate for the Prone Cobra Palms Under Thighs using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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