Pike Stand With Extended Leg

Muscles worked

Setup

1. Place your hands on the floor shoulder-width apart, approximately 2-3 feet in front of a stable step or bench.
2. Step both feet onto the elevated surface and walk your hands toward the step until your hips are stacked directly over your shoulders.
3. Push through your palms to protract your shoulder blades and create a straight line from your wrists to your hips.
4. Engage your core and maintain a neutral neck position, looking back toward the step.

How to do it

1. Inhale to brace your core, then exhale as you slowly lift one leg toward the ceiling, keeping it perfectly straight.
2. Reach the leg as high as possible without allowing your hips to rotate or your lower back to arch excessively.
3. Hold the peak contraction for one second, squeezing the glute of the extended leg.
4. Inhale as you lower the leg back to the step with a controlled 2-second tempo before switching sides or repeating.

Form checklist

• Keep your elbows locked and actively push the floor away to engage the serratus and deltoids.
• Ensure your hips stay stacked vertically over your shoulders rather than drifting forward into a plank position.
• Keep the knee of the supporting leg straight to maximize the stretch in the hamstrings.
• Maintain a tight midsection to prevent the ribcage from flaring as the leg lifts.

Pro tips

• Think about 'opening' your shoulders by pushing your chest toward the step to achieve a more vertical torso alignment.
• Point the toes of the extended leg to create full-body tension, which improves balance and glute activation.
• Focus on driving the heel of the supporting foot into the step to stabilize the pelvis.

Make it harder

• Perform a Pike Push-up while keeping one leg extended in the air to increase the load on the upper body.
• Increase the height of the step to move closer to a vertical handstand alignment, placing more weight on the shoulders.

Frequently asked

What muscles does the pike stand with extended leg work?

The pike stand with extended leg primarily targets the abs and erector spinae, and also works the glutes, hamstrings, obliques, and quadriceps as secondary muscles.

What equipment do you need for the pike stand with extended leg?

The pike stand with extended leg requires no equipment — just your body weight.

Is the pike stand with extended leg good for beginners?

The pike stand with extended leg is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bear PlankBeginner · abs, erector spinae, and obliques
• Cat StretchBeginner · abs, erector spinae, and obliques
• Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
• Dumbbell Front Plank Arm Leg RaiseIntermediate · abs, erector spinae, and obliques