Shoulder
Pike to Cobra
Start in a pike position with hips lifted and hands shoulder-width apart. Lower the chest forward while shifting into a plank-like motion.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Rectus Abdominis
- Anterior Deltoids
Secondary muscles
- Triceps
- Chest
- Hip Flexors
- Lower Back
Target muscles
- shoulder
- chest
How to perform
- 1
Start in a pike position with hips lifted and hands shoulder-width apart.
- 2
Lower the chest forward while shifting into a plank-like motion.
- 3
Continue moving forward while extending the spine into a cobra position.
- 4
Keep shoulders away from the ears and chest open.
- 5
Engage the core throughout the movement.
- 6
Reverse the motion by lifting the hips back into the pike position.
- 7
Move slowly and smoothly through the full range of motion.
- 8
Repeat for the desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
