BOSU Cobra

The BOSU prone cobra is an important exercise for anyone looking to improve their posture. Like the floor prone cobra, the BOSU cobra is very effective for strengthening the muscles of the upper middle back. Strengthening these postural muscles is crucial for avoiding muscle imbalances which lead to posture problems. The largest difference between doing the prone cobra on the floor versus the BOSU is there will not be any glute contraction as the feet are on the floor. You could attempt to perform the BOSU cobra with your stomach on the BOSU instead of the chest but this would likely be uncomfortable, especially in women.


bosu cobra back crunch lower back exercise videos

Required Fitness Equipment

BOSU Balance Trainer

Target Muscle(s)

Posterior Deltoids

Rhomboids, Middle Trapezius

Lower Back (erector spinae) (stabilization)


Glutes, Core



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