Cobra Stretch

Muscles worked by the Cobra Stretch

Primary

AbsRectus Abdominis

Secondary

Hip FlexorsHip Flexor MusclesDeep CoreTransversus Abdominis

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Cobra Stretch

1. Lie face down with your hands under your shoulders.
2. Press through your hands to lift your chest off the floor.
3. Keep your hips and legs on the floor, shoulders relaxed.
4. Hold for 20 to 30 seconds, breathing steadily.

Form tips

• Keep your elbows slightly bent — do not force full extension.
• Draw your shoulders down away from your ears.

At a glance

Cobra Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Barbell Ab Rollout
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "cobra-stretch",
  "name_en": "Cobra Stretch",
  "name_de": "Kobra-Dehnung",
  "name_es": "Estiramiento de la Cobra",
  "description_en": "A prone backbend that stretches the abdominals and front of the torso by lifting the chest.",
  "description_de": "Eine Rückbeuge in Bauchlage, die durch das Anheben der Brust die Bauchmuskeln und die Körpervorderseite dehnt.",
  "description_es": "Una extensión boca abajo que estira los abdominales y la parte frontal del torso al elevar el pecho.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "hip_flexors",
    "transverse_abdominis"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie face down with your hands under your shoulders.",
    "Press through your hands to lift your chest off the floor.",
    "Keep your hips and legs on the floor, shoulders relaxed.",
    "Hold for 20 to 30 seconds, breathing steadily."
  ],
  "instructions_de": [
    "Lege dich auf den Bauch, die Hände unter den Schultern.",
    "Drücke dich mit den Händen hoch und hebe die Brust vom Boden.",
    "Lasse Hüfte und Beine am Boden, die Schultern entspannt.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter."
  ],
  "instructions_es": [
    "Acuéstate boca abajo con las manos bajo los hombros.",
    "Empuja con las manos para levantar el pecho del suelo.",
    "Mantén caderas y piernas en el suelo, con los hombros relajados.",
    "Mantén de 20 a 30 segundos, respirando de forma constante."
  ],
  "tips_en": [
    "Keep your elbows slightly bent — do not force full extension.",
    "Draw your shoulders down away from your ears."
  ],
  "tips_de": [
    "Halte die Ellbogen leicht gebeugt — erzwinge keine volle Streckung.",
    "Ziehe die Schultern von den Ohren weg nach unten."
  ],
  "tips_es": [
    "Mantén los codos algo flexionados, no fuerces la extensión completa.",
    "Baja los hombros alejándolos de las orejas."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/cobra-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "cobra-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.