Pike to Cobra is a dynamic mobility exercise that flows between a downward pike (hips high, body in an inverted V) and a cobra position (hips low, chest lifted). The alternating spinal flexion and extension improves overall spine mobility, stretches the hamstrings and chest, and warms up the entire body.
Muscle Group
Back, Chest, Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves full spinal flexion and extension mobility
- Stretches the hamstrings, calves, chest, and shoulders
- Warms up the entire body dynamically
- Builds shoulder and core endurance
- Excellent pre-workout mobility drill
- No equipment needed
How to perform
- Start in a high plank position. Push your hips up and back into a pike (downward dog) position — an inverted V shape.
- Feel the stretch in your hamstrings and calves. Press your heels toward the floor.
- Shift your weight forward, lowering your hips toward the floor while lifting your chest. Roll forward into a cobra position.
- In cobra: hips near the floor, chest lifted, arms straight or slightly bent, shoulders pulled back.
- Hold briefly, then push your hips back up and back into the pike position.
- Continue flowing between pike and cobra for the desired number of reps.
- Move with your breath: exhale into pike, inhale into cobra.
- Perform 8 to 12 reps as a warm-up or mobility drill.
FRONT VIEW
BACK VIEW
Abs
Primary
Chest
Primary
Lower Back
Primary
Hamstrings
Primary