Kneeling Cobra Push Up

Muscles worked

Setup

1. Begin in a kneeling position with your hands placed slightly wider than shoulder-width apart on the floor.
2. Shift your weight forward so your body forms a straight line from your head to your knees.
3. Engage your core and squeeze your glutes to stabilize your spine and pelvis.

How to do it

1. Inhale and lower your chest toward the floor by bending your elbows, keeping them tucked at a 45-degree angle to your torso.
2. As your chest nears the floor, transition into a 'cobra' stretch by extending your arms and lifting your chest upward while keeping your hips close to the ground.
3. Exhale as you reverse the movement or push back up through your palms to return to the starting kneeling plank position.
4. Maintain a controlled tempo: 2 seconds down, a brief pause in the extension, and 2 seconds to return.

Form checklist

• Keep your shoulders pulled down and away from your ears to avoid shrugging.
• Ensure your glutes remain engaged throughout to protect your lower back during the extension phase.
• Keep your neck neutral by looking at a point on the floor slightly in front of your hands.
• Avoid letting your elbows flare out wide to the sides.

Pro tips

• Focus on 'peeling' your chest off the floor one vertebra at a time to maximize engagement of the erector spinae.
• At the top of the cobra phase, actively push the floor away to maximize tricep and pectoral contraction.

Make it harder

• Perform the movement from a full plank position on your toes instead of your knees.
• Add a three-second isometric hold at the peak of the cobra extension to increase time under tension for the back and glutes.

Frequently asked

What muscles does the kneeling cobra push up work?

The kneeling cobra push up primarily targets the erector spinae, glutes, and pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kneeling cobra push up?

The kneeling cobra push up requires no equipment — just your body weight.

Is the kneeling cobra push up good for beginners?

Yes. The kneeling cobra push up is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Child Pose Push-UpIntermediate · erector spinae, glutes, and pectorals
• Child PoseBeginner · erector spinae, glutes, and lats
• Dumbbell Bear Crawl Push UpAdvanced · glutes, pectorals, and quadriceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps