Glutes exercise · body weight
Pike-to-Cobra Push-Up
The pike-to-cobra push-up is a bodyweight exercise that targets the glutes, with the core, shoulders and triceps assisting.
- Target muscle
- Glutes
- Also works
- Core, shoulders, triceps
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The core, shoulders and triceps work as secondary muscles. See all glute exercises or every bodyweight exercise.
