What is Prying Cobra to Pike?

Prying Cobra to Pike is an easy bodyweight mobility exercise that flows between a prone cobra and a pike to open hip flexors and mobilize the spine. It primarily targets the core, glutes, quadriceps and back while improving shoulder and hip range of motion.

How to Do Prying Cobra to Pike

  1. Start prone cobra: Lie prone with hands under shoulders, legs extended wide, hips low, glutes engaged and spine long; gaze forward and neck neutral.
  2. Rotate gaze side-to-side: Slowly turn your gaze to one side while keeping a tall posture; feel the opposite hip flexor open and move back to center with control.
  3. Return to center: Bring your gaze forward, maintain straight arms and engaged glutes, and stabilize your scapulae before initiating the pike movement.
  4. Push hips back: Press hips back toward your heels with straight arms, slightly elevate the shoulders, keep a neutral spine and breathe into the stretch.
  5. Repeat and reset: Hold the pike briefly then return to cobra. Perform 6–10 controlled reps, move slowly, and stop if you feel sharp pain.

Muscle Groups

Core, Quadriceps, Glutes, 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.

Now slowly turn you gaze to one side, keep a tall posture, feel the opposite hip flexor open up more. Shift to the other side, back and forth, slowly prying the hips open.

Then return to the centre, 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.

From here, push the hips back, keeping the spine neutral and arms straight. Elevate the shoulders, (shrug them up to our ears). Think about pushing your chest through to the floor.
Hold for a short time - keeping the shoulders elevated, think about pushing your chest through to the floor - Then return to the start.

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prying Cobra to Pike?

This drill improves hip flexor and thoracic spine mobility, enhances shoulder stability and core engagement, and helps balance hip and posterior chain flexibility using only bodyweight.

What common mistakes should I avoid?

Avoid rushing the movement, collapsing the lower back, bending the arms during the pike, and failing to engage the glutes. Breathe steadily and keep movements slow and controlled.

How can I progress or regress this exercise?

Regress by reducing range of motion, performing the cobra on forearms, or limiting side rotation. Progress by increasing hold times, adding controlled tempo, or combining with dynamic mobility flows.