Description:
The Prone Cobra is a posterior chain exercise that strengthens the lower back. Bodyweight back extensions like supermans and bird dogs build lower back and core endurance with no equipment.
Benefits:
- Builds lower back strength and endurance.
- Develops the glutes and hamstrings.
- Supports deadlifts, squats, and posture.
- Helps protect the spine under load.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Erector Spinae
Secondary Muscles
- Gluteus Maximus
Classification:
| Mechanics: | Isometric |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Lie face down or set up on all fours.
- Raise the opposite arm and leg, or both, by contracting your lower back and glutes.
- Hold the top position briefly with your body in a straight line.
- Lower under control.
- Repeat for the desired reps or hold for time.
Common Mistakes:
- Rounding the lower back under load.
- Overextending hard at the top.
- Using momentum.
- Going too heavy at the expense of form.
Variations:
- 45 Degree Back Extension
- Barbell Good Morning
- Reverse Hyperextension
- Superman
Safety Tips:
- Keep the back flat and hinge from the hips.
- Avoid overextending at the top.
- Use a controlled range and weight.
- Stop if you feel sharp lower back pain.
Additional Information:
Bodyweight back extensions like supermans and bird dogs build lower back and core endurance with no equipment.
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