Inchworm to Cobra - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Inchworm to Cobra

Step by step instructions, muscle activation and variants for the Inchworm to Cobra.

EasyAbsCore

About this exercise

The inchworm to cobra is a flowing mobility drill that combines a hamstring stretch, core activation, and a spinal extension into one continuous movement. It is an effective warm-up exercise that improves flexibility and prepares the whole body for training.

How to Perform

  • Stand tall with feet hip-width apart, then hinge forward and place both hands on the floor in front of your feet
  • Walk your hands forward, one at a time, until you reach a full plank position
  • Lower your hips toward the floor, extend your elbows, and lift your chest into a cobra pose, stretching your abs and spine
  • Hold the cobra briefly, then tuck your toes and push your hips up into a downward-dog position to stretch your hamstrings
  • Walk your hands back toward your feet, keeping your legs as straight as possible
  • Stand up and repeat the sequence for the desired number of repetitions

Muscle Activation

Primary
AbsCore
Secondary
HamstringsFront shouldersLower back

Common Mistakes

Common mistakes content is coming soon.

About the Inchworm to Cobra

The Inchworm to Cobra is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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