Exercise guide
Inchworm To Cobra
- Intermediate
- Compound
- Rep-based
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic movement combines a hamstring stretch with core stability and spinal extension, effectively warming up the posterior chain while engaging the shoulders and triceps. It improves functional mobility and core control by transitioning from a hinge to a plank and then into a deep abdominal stretch.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and arms at your sides.
- Hinge at the hips and reach down to place your hands on the floor in front of your feet.
- Keep your legs as straight as possible to maintain tension in the hamstrings.
How to do it
- Inhale and walk your hands forward one at a time until you reach a high plank position with your shoulders stacked over your wrists.
- Exhale as you slowly lower your hips toward the floor while keeping your arms straight, lifting your chest and looking slightly upward into the Cobra position.
- Inhale as you engage your core and lift your hips back up, then walk your hands back toward your feet in small, controlled steps.
- Return to the initial standing position and repeat the movement at a steady, deliberate tempo.
Form checklist
- Keep your legs as straight as possible during the walk-out to maximize the hamstring stretch.
- Avoid shrugging your shoulders toward your ears during the Cobra phase.
- Engage your glutes when your hips are low to protect your lumbar spine.
- Maintain a tight core during the transition from plank to walk-back to prevent lower back arching.
Pro tips
- Focus on 'segmenting' your spine as you transition into the Cobra to improve vertebral mobility.
- Press through the base of your palms and spread your fingers wide to increase shoulder stability and tricep engagement.
Make it harder
- Add a full push-up at the bottom of the movement before transitioning into the Cobra stretch.
- Pause for 3 seconds in the high plank position with one leg lifted to increase the core and glute stability challenge.
Frequently asked
- What muscles does the inchworm to cobra work?
- The inchworm to cobra primarily targets the abs, deltoids, and hamstrings, and also works the erector spinae, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the inchworm to cobra?
- The inchworm to cobra requires no equipment — just your body weight.
- Is the inchworm to cobra good for beginners?
- The inchworm to cobra is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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