What is Cobra To Pike?

Cobra To Pike is a transitional calisthenics move alternating a low-hip cobra press with a hip-hinged pike, targeting the core, shoulders and upper back. It’s an easy-level warm-up that improves shoulder mobility, spinal length and posterior chain activation, suitable for beginners.

How to Do Cobra To Pike

  1. Start prone position: Lie prone with hands under shoulders, legs extended wide and toes on the floor. Engage glutes and keep the spine long with a neutral neck.
  2. Press into cobra: Push through your palms, straighten arms and drive the chest forward while keeping hips low. Squeeze glutes and inhale steadily for stability.
  3. Lengthen the spine: Maintain a neutral neck and gaze forward, actively lengthening through the crown while keeping shoulders down and core engaged to protect the lower back.
  4. Hinge to pike: Push hips back with straight arms, shrug shoulders slightly upward and lift hips toward the ceiling, feeling a controlled posterior chain stretch.
  5. Return with control: Slowly lower hips forward back into the cobra position, reset alignment and repeat. Move deliberately and avoid rapid, uncontrolled transitions.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Cobra To Pike?

Cobra To Pike improves shoulder mobility, spinal extension and posterior chain activation while engaging the core. As a low-impact warm-up it primes the shoulders, back and core for movement and helps reduce stiffness and improve posture.

What common mistakes should I avoid doing Cobra To Pike?

Avoid collapsing the lower back, overextending the neck, bending the arms during the pike, or rushing the transition. Keep the core braced, neck neutral and arms straight to maintain safe alignment and controlled movement.

How can I progress or regress Cobra To Pike?

Regress by reducing range of motion, performing the cobra with knees on the floor, or slowing transitions. Progress by increasing controlled reps, adding holds at each position, or integrating the move into dynamic flows for greater challenge.