What is Cobra Kick?

The Cobra Kick is a medium-difficulty bodyweight exercise performed from a kneeling, posterior-pelvic-tuck position that targets triceps, chest, shoulders and core while engaging hamstrings and traps for full-body stability and control.

How to Do Cobra Kick

  1. Kneel and position: Kneel with feet together and hands shoulder-width apart; assume a posterior pelvic tilt and squeeze glutes to create a straight line from head to heels.
  2. Create full tension: Grip the floor, brace your core and squeeze armpits and glutes to generate full-body tension; keep shoulders down and neutral to protect the neck.
  3. Lower with control: Bend elbows kept tucked to your sides and slowly lower your chest toward the floor, maintaining the posterior pelvic tilt and avoiding back arch or hip sag.
  4. Hold bottom position: Pause and hold at the bottom, keeping tension across chest and triceps; continue steady breathing and maintain a tight midline before moving the legs.
  5. Perform leg tuck: While holding the bottom position, bend one knee and bring the foot to your glutes, keeping hips level; extend the leg back and prepare the opposite side.
  6. Return and repeat: Press back up by extending your elbows while preserving core tension; alternate leg tucks for the set, monitoring form and avoiding elbow flare or hip drop.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Hamstring

Description

Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.

Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.

Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement. Pause at the bottom and hold this position.

While holding this position, bend one of your legs until feet touches your bottom. Reverse the movement and repeat with other leg. Repeat for the required amount of repetitions for each side.

Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Cobra Kick?

The Cobra Kick strengthens triceps, chest and shoulders while improving core stability and posterior chain control (hamstrings, traps). It trains full-body tension and shoulder stability using only bodyweight, useful for pressing strength and coordination.

What common mistakes should I avoid when doing Cobra Kicks?

Avoid flaring elbows, allowing hips to sag, arching the lower back or rushing reps. Maintain a posterior pelvic tilt, keep elbows tucked, sustain full-body tension, and control each lowering and leg tuck for safer, effective reps.

How can I progress or regress the Cobra Kick?

Regress by reducing range of motion, holding the top position only, or performing kneeling push-ups without leg tucks. Progress by increasing tempo control, adding repetitions, performing from a full plank for greater load, or using a weighted vest once form is solid.