Smart Workout Diary

Dumbbell Single-Leg Cobra

The dumbbell single-leg cobra is a prone back-extension exercise in which you lift the chest and one leg while holding a dumbbell close to the chest. It primarily trains the lower back and also challenges the glutes and hamstrings. It can support posterior-chain strength, postural control, and trunk stability when performed with controlled range of motion.

Demonstration

Dumbbell Single-Leg Cobra — demonstration 1
Dumbbell Single-Leg Cobra — demonstration 2

Instructions

  1. Set up: Lie face down on a mat with your legs straight and your forehead near the floor. Hold one light dumbbell securely against the upper chest with both hands.
  2. Brace: Gently tighten your abdominal muscles, lengthen through the neck, and keep your gaze toward the floor so the neck stays neutral.
  3. Lift: Exhale and slowly raise your chest a small distance from the floor while lifting one straight leg from the hip. Keep the dumbbell close to your chest and avoid twisting the torso.
  4. Lower and switch: Pause briefly, then lower the chest and leg under control. Repeat with the other leg, alternating sides for the planned repetitions.
  5. Control the range: Stop the lift before you feel pinching or excessive compression in the lower back. Use a lighter dumbbell or reduce the lift height if you cannot maintain a smooth position.
Muscle Group
Lower Back
Other Muscle Groups
Glutes, Hamstrings
Type
Strength
Mechanics
Compound
Equipment
Dumbbell, Body Only
Difficulty
Intermediate

Technique tips

  1. Use a light load: The dumbbell should allow a slow, controlled lift without forcing the lower back into a large arch.
  2. Keep the hips level: Do not let the pelvis rotate toward the lifted leg; think of reaching the leg straight back rather than high upward.
  3. Move smoothly: Lift and lower without momentum, and keep the dumbbell firmly against the chest throughout each repetition.
  4. Breathe steadily: Exhale during the lift and inhale as you return to the floor.
Exercise library