Upper Legs Exercise · Body Weight

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Pike-To-Cobra Push-Up

Flowing from a pike position into a cobra stretch mid-push-up trains hip and shoulder mobility alongside pressing strength, moving through a much larger range than a standard push-up ever touches. It's closer to a mobility flow than a strength-building push-up variation.

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Also known as: Pike-to-cobra Pushup

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Pike-To-Cobra Push-Up

1. Begin in a push-up stance with hands slightly wider than shoulder-width and feet together.
2. Brace your core and raise your hips toward the ceiling to form an inverted-V shape.
3. Bend your elbows, keeping them tucked close to your torso, to bring your upper body toward the floor.
4. As you descend, shift your weight forward and straighten your arms while lifting your chest into a cobra position.
5. Reverse course by bending the elbows again and bringing your chest back toward the floor.
6. Press through your hands to lift back into the inverted-V shape.
7. Lower your hips back toward the floor to return to the original push-up stance.
8. Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Pike-To-Cobra Push-Up mainly targets your Glutes, with your Core helping support the movement, along with your Shoulders, Triceps.

More Upper Legs Exercises

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FAQ

What muscles does the Pike-To-Cobra Push-Up work?

The Pike-To-Cobra Push-Up mainly works your glutes. It also helps strengthen your core and shoulders, triceps. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Pike-To-Cobra Push-Up?

You do the Pike-To-Cobra Push-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Pike-To-Cobra Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Pike-To-Cobra Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.