PlanWorkouts

Exercise 3662 · REF XPUDTt7

Pike-To-Cobra Push-Up exercise animation

Pike-To-Cobra Push-Up

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

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

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
  3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
  4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
  5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
  6. Push through your hands to return to the inverted V position.
  7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
  8. Repeat for the desired number of repetitions.

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 All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Pike-To-Cobra Push-Up work?
The Pike-To-Cobra Push-Up primarily targets the glutes, with the core and shoulders, triceps assisting.
What equipment do I need for the Pike-To-Cobra Push-Up?
The Pike-To-Cobra Push-Up is done with no equipment — just body weight.
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 Assisted Lying Glutes Stretch targets the same glutes using assisted instead.