How to do the Pike-to-cobra Push-up
Pike-to-cobra Push-up is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Core and Shoulders.
Pike-to-cobra Push-up demonstration · © GymiaFit
Pike-to-cobra Push-up at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Core, Shoulders, Triceps
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Pike-to-cobra Push-up step by step
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
- 3Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
- 4As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
- 5Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
- 6Push through your hands to return to the inverted V position.
- 7Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
- 8Repeat for the desired number of repetitions.
Pike-to-cobra Push-up — questions
What muscles does the Pike-to-cobra Push-up work?
The Pike-to-cobra Push-up primarily targets the Glutes. It also recruits the Core, Shoulders, Triceps as secondary movers.
What equipment do I need for the Pike-to-cobra Push-up?
None — the Pike-to-cobra Push-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Pike-to-cobra Push-up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Pike-to-cobra Push-up?
Bodyweight Drop Jump Squat, Curtsey Squat, Forward Lunge (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pike-to-cobra Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.