Aiming at the incomplete safety analysis and lacking qualitative analysis of fighter flight safety, a new flight safety analysis and evaluation method is proposed. The system theoretic process analysis (STPA) method can analyze the source of the risk that influences the flight safety of the fighter from the perspective of the system. The information, decision and action in crew (IDAC) model is the latest human reliability analysis model, and the IDAC-STPA analysis method is firstly proposed combining the advantages of both. Then, the IDAC-STPA method is used to analyze the fighter flight risk source, on this basis, the pilot pilotfighter aircraft body-servo model is established. Through the superposition of the flight parameter risk in different flight situations, the safety spectrum of the flight action is obtained, and on basis of it, the flight action is obtained. Finally, through the analysis of the safety of Cobra maneuver, the unsafe behavior and potential risks in fighter flight are discovered. The safety spectrum provides an intuitive method for analyzing the evolution of accidents. Based on this, the calculated risk degree provides a quantitative analysis of the evolution of accidents. At the same time, it can provide a reference for the pilot’s flight.