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Instructions
- Stand with feet shoulder-width apart or lie prone if without equipment.
- Place hands behind your head or keep them by your sides when prone.
- Hinge at your hips with a straight back to perform the good morning.
- Transition into cobra by lying prone, placing palms under shoulders.
- Press your chest up into cobra stretch, keeping hips grounded.
- Return to starting position and repeat smoothly.
Technical Tips
- Keep your core engaged throughout the movement.
- Avoid overarching your lower back during cobra.
- Maintain a neutral neck position during good morning.
Breathing Tips
- Inhale as you prepare for the movement.
- Exhale while bending forward into good morning.
- Inhale as you transition to cobra position.
- Exhale as you press your chest up into cobra stretch.
Medical restrictions
- Lower back injuries
- Severe lumbar disc issues
- Recent abdominal surgery
- Pregnancy (for cobra portion)
How do I perform the Good Morning Cobra safely at home?
To perform the Good Morning Cobra safely at home, stand with feet shoulder-width apart or lie prone, hinge at your hips with a straight back for the good morning, then transition into cobra stretch by lying down and pressing your chest up while keeping hips on the floor.
What muscles does the Good Morning Cobra work?
The Good Morning Cobra primarily works your back muscles, especially the lower back extensors, while engaging your glutes, hamstrings, and promoting spinal flexibility through the cobra portion.
Is the Good Morning Cobra good for back pain?
The Good Morning Cobra can help alleviate mild back stiffness by improving flexibility and strength, but individuals with existing lower back injuries should consult a physiotherapist before performing it.
Can beginners do the Good Morning Cobra exercise?
Yes, beginners can perform the Good Morning Cobra as a bodyweight exercise to improve hip hinge movement, mobility, and spinal flexibility with minimal risk when performed with correct form.
The Good Morning Cobra is a hybrid mobility and strengthening exercise that combines the hip hinge movement of a traditional good morning with the spinal extension of a cobra stretch. This exercise effectively targets the entire posterior chain while enhancing lumbar mobility and promoting spinal flexibility. It is highly beneficial for individuals looking to improve their hip hinge mechanics, reduce lower back stiffness, and enhance posture. The good morning portion activates the back extensors and glutes through a controlled hip hinge, while the cobra portion decompresses the spine and stretches the abdominal region. This combined movement is widely used in functional training, yoga-inspired mobility sessions, and warm-ups to prepare the body for heavier lifts or reduce sedentary tension. Its bodyweight variation makes it accessible for beginners, while advanced practitioners can load it with a barbell to enhance strength adaptation.