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Stability Ball Cobra
Prone stability ball exercise that targets erector spinae, rhomboids, and trapezius to improve posture and shoulder stability; enhances core balance through controlled torso lifts.
About Exercise
Equipment
Stability Ball
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Traps, Lower Back, Shoulders
Secondary Muscles
Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Lower Back
8/10Erector Spinae
Shoulders
8/10Rear Delts
Abs
6/10Transverse Abdominis
Glutes
5/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie prone over a stability ball positioned under your mid-section, legs extended back with feet wider than shoulder-width for balance, arms hanging toward the floor.
- Brace core and squeeze glutes.
- Tuck chin and gaze down.
- Retract and depress shoulder blades.
- Externally rotate arms with thumbs up.
- Lift chest and arms a few inches off ball.
- Hold squeeze in upper back for 2 seconds.
- Lower slowly to starting position.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Keep neck neutral.
- Engage core throughout.
- Thumbs point to ceiling.
- Control the descent.
- Glutes tight.
Breathing
Inhale to prepare, exhale as you lift and squeeze; inhale to lower.
Tempo
3-2-1
Range of Motion
Lift until chest clears ball while maintaining neutral spine; avoid hyperextension or lower back arching.
Safety
Safety Notes
- Use anti-burst ball.
- Ensure proper inflation and size.
- Stop if low back pain occurs.
- Position ball under sternum.
- Feet against wall if unstable.
- Avoid if acute back issues.
Spotting
No spotting needed; use wall for foot support if balance is challenging.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Head dropping back
- Narrow foot stance
- Incomplete retraction
- Ball not centered
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Recent spinal injury
Flexibility Needed
- Adequate shoulder flexion
- Hip extension range
Build Up First
- Basic core bracing competency
- Familiarity with prone positions
Also known as
Prone Stability Ball Cobra, Swiss Ball Cobra, Ball Cobra
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