Back · Bodyweight
Cobra to Child Pose
How to do the cobra to child pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down and press through your hands to lift your chest into cobra, feeling the stretch across the front of your body. Then push your hips back over your heels into child's pose to lengthen the spine and lats, flowing slowly between the two.
- 1A gentle backbend through your chest and abs in cobra
- 2A long stretch through your spine and lats in child's pose
- 3Steady breathing as you move between positions
Common mistakes
- Locking your elbows or forcing the cobra up
- Compressing your lower back instead of lengthening
- Shrugging your shoulders toward your ears
Muscles worked
The cobra to child pose mainly works the lower back, with the lats and hip flexors assisting.
- Lower BackPrimary
- LatsSupport
- Hip FlexorsSupport
- TricepsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the cobra to child pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.