Also known as: cobra pike, prone pike transition, cobra pike flow, prone cobra transition

What is Cobra To Pike?

Cobra To Pike is a bodyweight movement transitioning from a prone cobra into a pike position that mobilizes the spine and primes the core, shoulders and upper back. It’s an easy-level warm-up exercise that builds shoulder stability, core engagement and posterior chain activation for beginners.

How to Do Cobra To Pike

  1. Start prone setup: Lie prone with hands under shoulders, legs extended and toes tucked. Keep hips low, glutes engaged and spine long with a neutral neck before you begin.
  2. Engage and push: Press through palms with straight arms, squeeze glutes and brace the core. Maintain shoulder stability and neutral neck while driving the chest slightly forward.
  3. Hold cobra position: Hold the low cobra briefly while retracting the scapulae and keeping the lower back neutral. Avoid sagging hips or overall spinal overextension during the hold.
  4. Transition to pike: Push hips back with straight arms, elevate shoulders upward and lift hips into a pike. Keep movement controlled and feel length through the spine and hamstrings.
  5. Return smoothly: Slowly lower hips and glide back into cobra, controlling range of motion. Breathe steadily and avoid fast, jerky transitions to protect the spine and shoulders.

Muscle Groups

Core, Shoulders, Back

Description

Assume a prone position on the floor, supporting your weight on your hands and toes. Hands underneath your shoulders, and legs extended behind your in a wide stance.
Hips low, keep your glutei engaged and push away from the floor with straight arms. Eyes forwards, neck neutral and try to lengthen the spine.

Then push the hips back, keeping your arms straight. Elevate the shoulders, (shrug them up to our ears), & keep your neck neutral. Think about pushing your chest through to the floor.

Hold for a short time, before returning the cobra position.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cobra To Pike?

Cobra To Pike improves spinal mobility, shoulder stability and core activation while warming the posterior chain. It prepares muscles for dynamic work and can reduce stiffness before strength or skill training.

What common mistakes should I avoid with Cobra To Pike?

Avoid letting the lower back overarch, shrugging excessively without control, or moving too fast. Keep arms straight, brace the core, control transitions, and maintain a neutral neck to reduce injury risk.

How can I progress or modify Cobra To Pike?

Modify by reducing range of motion or performing slower reps for control. Progress by adding tempo, increasing hold duration in pike, or combining with dynamic shoulder drills and mobility flows.