The pike to cobra pushup is a dynamic bodyweight exercise that combines elements of a pushup, pike, and cobra pose. It targets the glutes primarily, while also engaging the core, shoulders, and tricep. The movement requires transitioning between an inverted V (pike) position and a cobra pose, demanding strength, flexibility, and coordination.
Also Works
CoreShouldersTriceps
How to Perform
1
Start in a pushup 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 pushup position.
8
Repeat for the desired number of repetitions.
Pro Tips
•Flow smoothly from the pike (inverted V) position down into the cobra by scooping your chest close to the ground.
•In the cobra position, press through your hands and open your chest while keeping your hips low.
•Reverse the movement by pushing your hips up and back to return to the pike position.
Common Mistakes
•Keeping the hips at the same height throughout instead of truly transitioning between pike (hips high) and cobra (hips low).
•Moving too quickly and missing the stretch benefit of both the pike and cobra positions.
•Collapsing the lower back in the cobra position instead of actively pressing through the palms.