Forearm Plank to Pike
Intermediate
Also known as: Elbow Plank to Pike · Dolphin Plank to Pike
Expert Advice
A higher pike is not automatically better. Use a smaller hip lift if reaching higher makes you shift your elbows or bend your knees.
How-to-do Steps
- Place your forearms parallel on the floor, with elbows beneath your shoulders.
- Extend both legs behind you, balancing on your toes with your body straight.
- Exhale and lift your hips toward the ceiling, keeping your legs nearly straight.
- Lower your hips slowly until your shoulders, hips, and ankles form a straight line.
- Repeat with control, keeping both forearms and toes in contact with the floor throughout.
Common Mistakes
- Ribs flare on returnFix: gently tuck your pelvis to prevent your lower back from sagging.
- Neck cranes upwardFix: let your head follow your torso instead of looking ahead.
Coach Cues
Press your forearms downLift your hipsReturn without sagging
Short reminders to keep in mind during every set.
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Muscles Worked
Forearm Plank to Pike primarily targets the Shoulders, Chest, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Chest10%
Abs40%
Secondary
Glutes5%
Hamstrings5%
Lats5%
Quads10%
Traps5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Dynamic hip lifts require more shoulder and trunk strength than a static forearm plank.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Forearm Plank to Pike work?
Forearm Plank to Pike primarily targets the Shoulders, Chest, Abs. Secondary muscles involved include Glutes, Hamstrings, Lats, Quads, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Forearm Plank to Pike?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Forearm Plank to Pike suitable for beginners?
Forearm Plank to Pike is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Forearm Plank to Pike?
Ribs flare on return: gently tuck your pelvis to prevent your lower back from sagging. Neck cranes upward: let your head follow your torso instead of looking ahead.
