Plank to Pike

Expert Advice

Keep your core engaged and back flat during the plank, and drive your hips up using your lower abs and hamstrings in the pike.

Start in a plank position with your shoulders over your wrists and your body in a straight line.
Engage your core and lift your hips up towards the ceiling, coming into a pike position.
Your body should form an inverted 'V' shape at the top of the movement.
Lower your hips back down to return to the plank position.
Repeat for the desired number of repetitions.

Primary

Shoulders15%

Chest15%

Abs15%

Secondary

Glutes10%

Hamstrings10%

Lats10%

Quads10%

Traps15%

Equipment

Body weight

Exercise Type

Strength