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Stability Ball Cobra
A prone core and upper back extension exercise performed on a stability ball, targeting the erector spinae, traps, and posterior deltoids to improve posture, spinal stability, and strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lower Back
Secondary Muscles
Glutes, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
9/10Erector Spinae
Traps
7/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Glutes
4/10Glute Max
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance focus, or longer if performing isometric holds.
How to Perform
Lie prone over a stability ball so your hips and abdomen are supported, ensuring you can stabilize your lower body. Extend your legs straight behind you and place your fingertips lightly on the floor.
- Engage your core and squeeze your glutes to stabilize your hips.
- Draw your shoulder blades down and back (retract them).
- Extend your spine to lift your chest off the ball, keeping your neck neutral.
- Simultaneously rotate your hands so the thumbs point toward the ceiling.
- Hold the peak contraction briefly, squeezing the upper and lower back.
- Slowly and with control, return to the starting position.
Coaching Tips
Form Cues
- Squeeze shoulder blades.
- Look straight down.
- Thumbs point up.
- Hold the peak contraction.
Breathing
Inhale to brace your core before lifting, and exhale as you extend your torso and chest upward.
Tempo
2-1-2
Range of Motion
Lift your chest to achieve maximal comfortable spinal extension while maintaining a neutral head and neck alignment.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back.
- Ensure the stability ball is properly inflated and positioned to avoid rolling off.
- Maintain neck and head alignment throughout the movement.
Spotting
Not recommended; this exercise is self-stabilized and generally performed with low load.
Common Mistakes
- Cranking the neck upward.
- Using momentum to lift.
- Failing to externally rotate the shoulders.
- Loss of hip stability.
When to Avoid
- Acute lower back injury or pain.
- Severe spinal stenosis or spondylolisthesis.
Flexibility Needed
- Moderate thoracic spine extension.
Build Up First
- Basic competency in core bracing (plank).
- Understanding of scapular retraction.
Also known as
Cobra Extension, Swiss Ball Cobra, Prone Stability Ball Lift
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