Plank To Pike

Muscles worked

Setup

1. Start in a high plank position with your hands placed directly under your shoulders and feet hip-width apart.
2. Engage your glutes and core to create a straight line from your head to your heels.
3. Press firmly through your palms and spread your fingers wide to create a stable base.

How to do it

1. Exhale as you lift your hips toward the ceiling, drawing your navel toward your spine to initiate the movement from your midsection.
2. Push through your shoulders to move your chest toward your thighs until your body forms an inverted 'V' shape.
3. Inhale as you slowly lower your hips back to the starting high plank position using a controlled 2-second tempo.
4. Pause briefly in the plank position to reset your spine before beginning the next repetition.

Form checklist

• Keep your legs straight and knees locked throughout the entire range of motion.
• Avoid letting your hips sag below the shoulder line when returning to the plank position.
• Maintain a neutral neck by looking toward your feet at the top of the pike and toward the floor in the plank.
• Ensure your weight remains distributed across your knuckles to protect the wrists.

Pro tips

• Focus on 'pulling' your hips up using your deep lower abdominals rather than just pushing with your arms.
• At the peak of the movement, actively push the floor away to maximize serratus anterior activation and improve overhead shoulder mobility.

Make it harder

• Perform the movement with your feet on a stability ball or suspension trainer to significantly increase core instability.
• Add a single-leg lift at the top of the pike position to challenge your balance and increase glute engagement.

Frequently asked

What muscles does the plank to pike work?

The plank to pike primarily targets the abs, glutes, obliques, and quadriceps, and also works the hamstrings, hip flexors, lats, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the plank to pike?

The plank to pike requires no equipment — just your body weight.

Is the plank to pike good for beginners?

The plank to pike is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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