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Prone Cobra Palms Under Thighs

Prone Cobra Palms Under Thighs

The Prone Cobra Palms Under Thighs is a highly effective exercise that targets the muscles in your back, shoulders, and glutes. This exercise is performed lying face down on the floor or a mat, with your arms extended overhead and your palms facing down, positioned underneath your thighs. As its name suggests, the Prone Cobra Palms Under Thighs mimics the shape of a cobra's raised head, engaging muscles along your posterior chain. When done correctly, this exercise helps improve posture and spinal alignment by strengthening the muscles responsible for maintaining an upright position. It also targets the rhomboids, trapezius, and deltoids, which are crucial for a strong upper back and shoulder girdle. Additionally, the glutes play a significant role in stabilizing the pelvis during this exercise. Incorporating the Prone Cobra Palms Under Thighs into your routine can have numerous benefits, such as enhanced posture, increased upper body strength, and improved back stability. It's important to maintain proper form throughout the exercise, engaging the muscles and avoiding any excessive tension or strain on the neck or lower back. Remember to consult with a fitness professional to ensure that this exercise is suitable for your fitness level and specific goals. As with any exercise, proper technique, progression, and listen to your body are key to getting the most out of your workout routine.


  • Lie face down on a mat or flat surface with your legs extended and your arms by your sides.
  • Gently squeeze your glutes to engage your core and protect your lower back.
  • Place your palms lightly against your thighs with your fingers pointing inward towards each other.
  • Keeping your forehead on the ground, exhale as you lift your chest and arms off the ground, squeezing your shoulder blades together.
  • Hold this position for a brief moment, focusing on squeezing your shoulder blades as tightly as possible.
  • Inhale as you slowly release the tension and lower your chest and arms back down.
  • Repeat this exercise for the desired number of repetitions, maintaining control and stability throughout the movement.

Tips & Tricks

  • Focus on proper form and technique to ensure maximum benefit from the exercise.
  • Engage your core muscles throughout the entire movement.
  • Perform the exercise in a slow and controlled manner to enhance muscle activation.
  • Make sure to maintain a neutral position of the neck and spine throughout the exercise.
  • Breathe freely and avoid holding your breath during the exercise.
  • Start with a lighter resistance or bodyweight and gradually increase the challenge as your strength improves.
  • Listen to your body and avoid pushing through any sharp or excessive pain.
  • If you have any existing injuries or medical conditions, consult with a healthcare professional before attempting this exercise.
  • Incorporate this exercise into a well-rounded exercise routine that includes a variety of movements targeting different muscle groups.
  • Stay consistent with your exercise routine to see long-term improvements.

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