Pike to Cobra Push-up

Pike To Cobra Push Up


This exercise involves starting in a pike position, then lowering down into a cobra pose, and finishing with a push-up. It targets the core, chest, and triceps muscles.

Muscle Group

Equipment Required

Pike to Cobra Push-up Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet hip-width apart.
  2. Bring your right knee towards your left elbow, twisting your torso as you do so.
  3. Extend your right leg back out to plank position and immediately bring your left knee towards your right elbow, twisting your torso again.
  4. Extend your left leg back out to plank position and perform a push-up.
  5. As you push back up to plank position, lift your hips up and back into a pike position, with your hands and feet still on the ground.
  6. Lower your hips back down to plank position and repeat the sequence, starting with the knee-to-elbow twist.
  7. Continue alternating between the knee-to-elbow twist and pike position push-up for the desired number of reps or time.

Pike to Cobra Push-up Form & Visual

Pike to Cobra Push Up

Pike to Cobra Push-up Benefits

  • Strengthens core muscles
  • Improves cardiovascular endurance
  • Tones arms, shoulders, and legs
  • Increases flexibility
  • Helps with weight loss
  • Improves balance and stability
  • Can be done anywhere without equipment

Pike to Cobra Push-up Muscles Worked

  • Shoulders
  • Chest
  • Triceps
  • Core

Pike to Cobra Push-up Variations & Alternatives

  • pike-to-cobra-push-up with feet on stability ball
  • pike-to-cobra-push-up with hands on medicine ball
  • pike-to-cobra-push-up with alternating leg lift
  • pike-to-cobra-push-up with knee tuck
  • pike-to-cobra-push-up with side plank rotation