Plank To Pike
Plank To Pike Exercise Description
Plank to Pike is a bodyweight, closed‑chain core exercise that moves from a high plank into an inverted “V” (pike) and back. It emphasizes anterior core control—primarily the rectus abdominis, external and internal obliques, and transverse abdominis—while the shoulders, serratus anterior, and scapular stabilizers support the upper body. The movement trains trunk stiffness against lumbar extension in plank and controlled hip flexion as you rise to pike. Keeping a long, neutral spine and steady rib‑to‑pelvis alignment is key; depth of the pike is secondary to maintaining control. Expect strong demands on shoulder stability and wrist loading typical of plank positions, with hamstring length influencing how high the hips can lift without rounding the low back.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Maximus, Multifidus, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Plank To Pike Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, arms straight.
– Grip the floor and “push away” to lightly protract the shoulder blades.
– Set a long line from head to heels; ribs down; brace the abdominal wall.
– Engage quads and glutes to prevent the low back from sagging.
– Exhale and lift hips up and back, hinging at the hips into a pike.
– Keep arms straight, neck neutral, and heels reaching toward the floor.
– Pause briefly in the inverted “V” without rounding the lumbar spine.
– Inhale and return to plank by lowering hips with control—shoulders over wrists.
– Maintain even pressure through palms; avoid collapsing into the wrists or shrugging.
– Use a comfortable range; stop before losing trunk control or shoulder position.
Plank To Pike Tips
‘- In plank, create a long line from head to heels with ribs down and the abdominal wall braced.
– Engage quads and glutes in plank to prevent the low back from sagging.
– Grip the floor and “push away” so the shoulder blades lightly protract instead of collapsing.
– Maintain even pressure through your palms and avoid collapsing into the wrists or shrugging.
– As you move to pike, exhale and hinge at the hips, lifting them up and back rather than rounding the low back.
– Keep arms straight and neck neutral, with heels gently reaching toward the floor throughout.
– Pause briefly in the inverted “V” only as high as you can without rounding the lumbar spine or losing rib‑to‑pelvis alignment.
– Inhale as you lower the hips with control back to plank, finishing with shoulders stacked over wrists.
– Use a comfortable range of motion and stop the set if you can no longer maintain trunk control or shoulder position.
Plank To Pike Beginner Introduction
Plank to Pike blends a straight‑arm plank with a lifted‑hip “V” position, creating a flowing bodyweight core challenge. The body starts long and aligned, then folds at the hips so the torso moves toward the thighs before gliding back into the plank shape. Throughout this shift, the abs, side abs, and deep abs work hard to steady the mid‑section while the shoulders, muscles around the shoulder blades, and upper chest provide a strong base through the hands.
The movement highlights control over the front of the torso so the lower back stays from sagging in plank and from rounding at the top of the pike. Shoulder stability and pressure through the wrists resemble other straight‑arm plank variations, giving the upper body significant involvement. The height of the hips naturally depends on flexibility through the backs of the thighs; comfortable hamstring length allows a steeper “V” without altering the line of the spine. This makes the exercise a blend of strength, stability, and mobility for the whole front chain of the body.