Upper Legs Exercise · Body Weight
Pike-To-Cobra Push-Up
Also known as: Pike-to-cobra Pushup
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Pike-To-Cobra Push-Up is a compound upper legs movement designed to train the Glutes with direct engagement of the Shoulders, Triceps.
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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.
How to Do the Pike-To-Cobra Push-Up
- Begin in a push-up stance with hands slightly wider than shoulder-width and feet together.
- Brace your core and raise your hips toward the ceiling to form an inverted-V shape.
- Bend your elbows, keeping them tucked close to your torso, to bring your upper body toward the floor.
- As you descend, shift your weight forward and straighten your arms while lifting your chest into a cobra position.
- Reverse course by bending the elbows again and bringing your chest back toward the floor.
- Press through your hands to lift back into the inverted-V shape.
- Lower your hips back toward the floor to return to the original push-up stance.
- Repeat for your desired repetitions, keeping constant tension on the working muscle throughout.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
- Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
- Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.
Proper Breathing Patterns & Core Engagement
Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.
Add the Pike-To-Cobra Push-Up to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Pike-To-Cobra Push-Up primarily targets the Glutes, with Core as the primary synergist muscle group, along with the Shoulders, Triceps.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Equipment Alternatives
Don't have body weight? These target the same glutes with different equipment.
FAQ
- What muscles does the Pike-To-Cobra Push-Up work?
- The Pike-To-Cobra Push-Up primarily targets the glutes as the primary agonist. Synergist assistance is provided by the core along with the shoulders, triceps. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Pike-To-Cobra Push-Up?
- The Pike-To-Cobra Push-Up is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Pike-To-Cobra Push-Up?
- The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Pike-To-Cobra Push-Up?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Pike-To-Cobra Push-Up?
- If you don't have access to the space or setup it needs, the Band Bent-Over Hip Extension targets the same glutes using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.