Exercise guide · Advanced · Compound

Pike-to-Cobra Push-Up: How to Do It & Muscles Worked

The pike-to-cobra push-up is a dynamic bodyweight exercise that combines elements of a push-up, pike, and cobra pose. It targets the glutes primarily, while also engaging the core, shoulders, and triceps.

Primary muscles
Glutes
Equipment
Body Weight
Level · type
Advanced · Compound
Demonstration of the pike-to-cobra push-up
Front view: muscles worked by the pike-to-cobra push-up. Primary: glutes. Secondary: abs, triceps, shoulders and obliques.
Back view: muscles worked by the pike-to-cobra push-up. Primary: glutes. Secondary: abs, triceps, shoulders and obliques.
Primary Secondary

How to do the pike-to-cobra push-up

  1. Step 1: Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Step 2: Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
  3. Step 3: Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
  4. Step 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. Step 5: Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
  6. Step 6: Push through your hands to return to the inverted V position.
  7. Step 7: Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the pike-to-cobra push-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Pike-to-Cobra Push-Up alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.