Inchworm to Cobra
Walk like an inchworm, strike like a cobra! This exercise builds strength and flexibility with a dynamic flow.
The Inchworm to Cobra is a compound exercise that mainly works the core and back, with help from the traps. No equipment needed: it uses just your bodyweight.
Inchworm to Cobra Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Upper Traps (trapezius, upper fibers)
Inchworm to Cobra Variations and Alternatives
How to do the Inchworm to Cobra
Start in a standing position with your feet shoulder-width apart.
Hinge at the hips and fold forward, reaching your hands to the floor in front of you. Keep your knees straight if possible to stretch your hamstrings.
Walk your hands forward until you are in a high plank position with your shoulders directly over your wrists.
Without letting your hips sag, slowly lower your body to the ground in a controlled manner, as if performing a push-up.
Once your body is flat on the ground, press through your hands, straightening your arms, and lifting your chest off the ground into a Cobra position. Your hips should remain in contact with the floor, and you should feel a stretch in your abdominal muscles and a extension in your lower back.
Hold the Cobra pose for a moment to get a good stretch, and then lower your chest back to the ground.
Push yourself up into the plank position, and walk your hands back toward your feet.
Stand up by reversing the hinge at your hips to return to the starting position.
Repeat this sequence for the desired number of repetitions, typically ranging from 5 to 10 per set. Remember to maintain proper form throughout the movement to ensure safety and effectiveness.
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Inchworm to Cobra FAQs
What muscles does the Inchworm to Cobra work?
The Inchworm to Cobra mainly works the core and back, with help from the traps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Inchworm to Cobra?
None. The Inchworm to Cobra is a bodyweight exercise, so you can do it anywhere.
Is the Inchworm to Cobra a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Inchworm to Cobra variations and alternatives?
Similar exercises include the Cobra Lookback Stretch, Cobra Pose with Wide Leg, Cobra to Child Pose and Side Ab Cobra Stretch.
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