Also known as: cobra to pike, cobra pike, prying cobra, pike mobility flow, cobra pike stretch

What is Prying Cobra to Pike?

Prying Cobra to Pike is a gentle calisthenics mobility exercise that moves between a prone cobra and a pike hip-hinge. It targets the core, glutes, quadriceps and back while improving hip opening and spinal mobility. Difficulty: easy - suitable for beginners.

How to Do Prying Cobra to Pike

  1. Start prone: Lie prone with hands under shoulders, legs extended wide and toes tucked. Engage glutes and core, keep spine long before beginning the movement.
  2. Assume cobra: Push through palms to lift chest slightly with straight arms, neck neutral and eyes forward. Maintain low hips and a tall posture.
  3. Pry hips side-to-side: Slowly turn your gaze to one side while pressing hips toward the opposite glute; feel the hip flexor opening. Repeat smoothly on the other side.
  4. Return center: Bring gaze and hips to center, reset posture with spine long and shoulders stable. Breathe steadily and avoid collapsing the lower back.
  5. Shift to pike: Hinge from the hips and push hips back while keeping arms straight and spine neutral. Slightly elevate shoulders and move into a controlled pike.
  6. Hold and repeat: Hold the pike briefly while breathing, then return slowly to cobra. Perform controlled reps (6-12) or as mobility and comfort allow.

Muscle Groups

Back, Core, Glutes, Quadriceps

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prying Cobra to Pike?

This exercise improves hip opening, spinal mobility, and posterior chain flexibility while engaging the core, glutes and quads. It also aids movement prep, reduces stiffness and can be used as a low-impact warm-up or daily mobility drill.

What are common mistakes when performing this exercise?

Common mistakes include rounding the spine, forcing range without core engagement, shrugging shoulders excessively, holding breath, and moving too quickly. Keep a neutral neck, active core and controlled tempo to protect the lower back and shoulders.

How can I progress or modify this movement?

Modify by reducing range, widening stance, or using a towel under hips for support. Progress by increasing hold time, adding reps, deepening the pike, or combining with dynamic hip circles. Alternatives include cobra-to-child's-pose or pike hamstring stretches.