Core · Bodyweight
Inchworm to Cobra
How to do the inchworm to cobra, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall, hinge at the hips, and walk your hands out to a high plank. From there, drop your hips and press your chest up into a cobra, stretching the front of your body. Walk your hands back to your feet and stand up, repeating the sequence smoothly.
- 1A hamstring stretch on the walkout, then your core and shoulders bracing
- 2the plank
- 3Your chest and abs lengthening as you press up into the cobra
- 4A smooth, controlled flow through each transition
Common mistakes
- Rounding your back or locking your knees on the hinge
- Letting your hips sag in the plank before the cobra
- Cranking your low back instead of a gentle cobra press
Muscles worked
The inchworm to cobra mainly works the upper abs, with the lower abs, triceps, lower back, obliques, glutes, hamstrings, and front delts assisting.
- Upper AbsPrimary
- Lower AbsSupport
- TricepsSupport
- Lower BackSupport
- ObliquesSupport
- GlutesSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower ChestMinor
- Lower TrapsMinor
- QuadsMinor
- Side DeltsMinor
Kovo programs the inchworm to cobra 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.