Pike-To-Cobra Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Pike-To-Cobra Push-Up is a dynamic bodyweight exercise that primarily engages the glutes while also targeting the shoulders as a secondary muscle group. It combines elements of a pike push-up and a cobra stretch, creating a fluid movement that enhances core stability, shoulder strength, and hip mobility. Starting in a pike position with hips elevated, you lower your head toward the floor, then smoothly transition into a cobra pose by arching the back and lifting the chest while extending the arms. This exercise not only strengthens and tones the glutes and shoulders but also improves flexibility in the spine and shoulders, making it an effective addition to bodyweight training routines.
How to Perform
Start by positioning yourself in a plank with your hands beneath your shoulders and your body forming a straight line from head to heels. Keep your core tight.
Lift your hips upward to create an inverted V shape, keeping your legs straight and your heels reaching toward the floor—this is your pike starting point.
Gently lower your torso toward the floor, bringing your chest down while allowing your elbows to stay near your sides, smoothly shifting into the cobra pose.
Push through your hands to rise into the cobra, lifting your chest and arching your back while keeping your hips close to the ground and arms fully extended.
Hold this position for a moment to feel the stretch across your spine and shoulders, then return to the pike stance by lowering your chest and raising your hips back up.
Continue alternating between pike and cobra positions for the desired repetitions, focusing on controlled, fluid movements and keeping tension in your glutes and shoulders throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout the movement to protect your lower back and maintain stability.
Avoid letting your lower back sag during the cobra phase; focus on lifting through the chest while keeping glutes slightly engaged.
Move in a slow and controlled manner rather than rushing through reps to fully activate the glutes and shoulders.
Keep your shoulders away from your ears to prevent tension and ensure proper shoulder engagement.
Don’t lock your elbows completely at the top of the cobra; maintain a slight bend to protect the joints.
Focus on squeezing your glutes as you lift your hips in the pike position to strengthen the target muscle.
Maintain even weight distribution through your palms to avoid unnecessary wrist strain.
Breathe steadily: exhale as you push into cobra, inhale as you return to pike.
Avoid overarching your spine excessively; prioritize smooth spinal extension rather than extreme range.
Use a mat or soft surface to reduce pressure on your hands, wrists, and chest during transitions.
How Not to Perform
Don’t let your hips sag or drop too low during the cobra phase, as this can strain your lower back and reduce glute activation.
Avoid lifting your hips too high in the pike position; overextending reduces shoulder engagement and shifts focus away from glutes.
Don’t flare your elbows out to the sides, which can place unnecessary stress on the shoulders and decrease efficiency.
Avoid rushing through the movement; performing reps too quickly prevents proper muscle engagement and can lead to poor form.
Don’t arch your lower back excessively during cobra; focus on controlled spinal extension rather than forcing the arch.
Avoid holding your breath; improper breathing reduces endurance and can increase tension in the upper body.
Don’t let your shoulders creep up toward your ears; this causes strain and reduces shoulder activation.
Avoid locking out your elbows fully at the top of the cobra; this can stress the joints and reduce muscle control.
Don’t allow your hands to shift or slide on the floor; unstable hand placement wastes energy and compromises form.
Avoid ignoring your glutes; failing to actively engage them during both phases reduces the exercise’s effectiveness.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
