Pike-to-cobra Push-up
Skip the guesswork: Pike-to-cobra Push-up leans on pure bodyweight leverage for control through the whole range.
How to do Pike-to-cobra Push-up
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
- As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
- Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
- Push through your hands to return to the inverted V position.
- Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
- Repeat for the desired number of repetitions.
Pike-to-cobra Push-up Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Pike-to-cobra Push-up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Pike-to-cobra Push-up
Swap Pike-to-cobra Push-up For
Pike-to-cobra Push-up — Frequently Asked Questions
How do you do the Pike-to-cobra Push-up?
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body. Lower your upper body towards the ground by bending your elbows, keeping them close to your body. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Pike-to-cobra Push-up work?
The Pike-to-cobra Push-up primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Pike-to-cobra Push-up should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Pike-to-cobra Push-up good for beginners?
Not usually. The Pike-to-cobra Push-up is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Pike-to-cobra Push-up?
Try the Dumbbell Single Leg Deadlift, Barbell Romanian Deadlift or the Kettlebell Turkish Get Up (squat Style). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
