Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Pike To Cobra Push Up
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- 2
Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
- 3
Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
- 4
As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
- 5
Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
- 6
Push through your hands to return to the inverted V position.
- 7
Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Glutes
core
Secondary
coreshoulderstriceps
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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