Walk-Out Cobra

Beginner Level of Difficulty

The walk-out into cobra position is a beginner level dynamic warm-up exercise that strateches the hamstrings, hip flexors and abs.


Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Picture of Abdominals


The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Exercise Instructions

walk-out cobra - step 1

Step 1

Start in a standing position with your feet shoulder width apart and your shoulders pulled back.

walk-out cobra - step 2

Step 2

Slowly bend forward keeping your lower back flat and emphasizing the stretch of your hamstrings as you walk out into a push-up position.

walk-out cobra - step 3

Step 3

Once you are in a push-up position, lower your hips to the floor and lift your chin up towards the ceiling and stretch your abdominal muscles.