Also known as: kneeling alternating push, kneeling triceps push, kneeling bodyweight press, alternating knee push, kneeling chest driver

What is Cobra Kick?

The Cobra Kick is a medium-level bodyweight push exercise performed from a kneeling, posterior pelvic tilt position. It targets the triceps, chest, shoulders and core while engaging hamstrings and trapezius for stability; control and full-body tension are essential for safe repetitions.

How to Do Cobra Kick

  1. Set up kneeling: Kneel with feet together and hands shoulder-width apart, raise knees so there is a straight line from head to heels; grip the floor firmly.
  2. Assume pelvic tilt: Tuck your tailbone and eliminate any low-back arch, squeezing glutes and bracing the core to protect the spine before beginning movement.
  3. Create full-body tension: Squeeze armpits, glutes and core while pressing through palms to generate total-body tension and maintain a rigid torso throughout the rep.
  4. Lower chest slowly: Bend elbows tucked to your sides and lower your chest toward the floor with controlled tempo; avoid flaring elbows and keep hips level.
  5. Bend one knee: Hold the lowered position and bend one knee until the foot touches your bottom, maintaining upper-body stability and continuous core engagement.
  6. Return and repeat: Extend the bent leg, press through the hands to return to start, alternate sides each rep and keep breathing steady and controlled.

Muscle Groups

Chest, Core, Shoulders, Hamstring, Trapezius, Triceps

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?

Cobra Kick builds upper-body pushing strength in the triceps and chest while improving core stability, shoulder control and posterior chain engagement. It also trains unilateral coordination and full-body tension useful for calisthenics and functional strength.

What common mistakes should I avoid when doing Cobra Kicks?

Common errors include flaring elbows, sagging hips, arching the lower back, and losing body tension. Control the descent, maintain posterior pelvic tilt, and keep elbows tucked to protect shoulders and ensure effective muscle activation.

How can I progress or regress the Cobra Kick?

Regress by reducing range of motion or performing slower partial reps; progress by increasing hold time at the bottom, adding tempo control, or layering with extra reps for unilateral endurance and strength.