Plank to Pike
Equipment Needed
About This Exercise
A dynamic core exercise that transitions from a plank into a pike position by driving the hips upward, targeting the abdominals, shoulders, and hip flexors.
How to Perform
- 1
Setup
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart. Your body should form a straight line from your head to your heels.
- 2
Brace Your Core
Engage your core by drawing your belly button toward your spine. Keep your back flat and avoid letting your hips sag or pike up before the movement begins.
- 3
Pike Up
Press through your hands and toes as you lift your hips up and back toward the ceiling, forming an inverted V shape with your body. Keep your legs as straight as possible and let your head drop naturally between your arms.
- 4
Return to Plank
Slowly lower your hips back down with control, returning to the starting plank position. Maintain core engagement throughout the transition and avoid letting your hips sag past neutral. Repeat for the prescribed number of reps.
Form Tips
- •Keep your arms straight and press firmly through your palms throughout the movement
- •Drive your hips up and back rather than just bending at the waist
- •Keep your legs as straight as possible during the pike
- •Control the lowering phase — do not collapse back into the plank
Common Mistakes to Avoid
- •Bending the arms or letting the elbows flare out during the pike
- •Using momentum to swing the hips up instead of controlled movement
- •Letting the hips sag below neutral when returning to the plank position
- •Rounding the upper back instead of pressing through the shoulders
Primary Muscles
Secondary Muscles
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