Plank Pike Slide With Towel

Plank Pike Slide With Towel Exercise Description

The Plank Pike Slide with Towel is a bodyweight core exercise performed from a high plank while your feet glide on a towel. It targets the anterior core—primarily the rectus abdominis and obliques—while the hip flexors assist the slide and the shoulders (deltoids, serratus anterior, rotator cuff) stabilize the trunk. The key objective is to maintain lumbopelvic control: resist lumbar extension in the plank and create the pike by flexing at the hips, not by collapsing through the spine. Because the feet slide, the movement demands continuous tension, scapulothoracic stability, and even pressure through the hands. Expect a focused challenge to the “waist” with an emphasis on a long spine, stacked ribs and pelvis, and controlled shoulder positioning throughout.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
Stabilizing Muscles: Deltoid - Anterior, Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus
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: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Single-joint
Muscle Location: Deep Side Abs, Side Abs, Stomach
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Plank Pike Slide With Towel Exercise

‘- Place a small towel under both forefeet on a smooth floor. Set up in a high plank: hands under shoulders, elbows straight, fingers spread; feet hip-width.
– Form a long line from ears to heels; lightly posteriorly tilt the pelvis and keep ribs stacked over pelvis. “Press the floor away” to protract and stabilize the shoulder blades.
– Brace the abdomen and keep a neutral neck with eyes on the floor slightly ahead of the hands.
– Initiate the pike by sliding both feet toward your hands, lifting the hips up as the legs stay long. Prioritize hip flexion; keep the spine long without sagging the low back.
– Stop when hips rise above shoulders or just before lumbar position changes.
– Reverse by sliding the feet back to a straight, stable plank—avoid arching or dropping the hips.
– Keep shoulders over or slightly in front of wrists; do not shrug toward the ears.
– If hamstring flexibility limits range, allow a small knee bend to maintain neutral spine.
– Move smoothly and maintain steady breathing while keeping abdominal tension.

Plank Pike Slide With Towel Tips

‘- Position hands directly under shoulders with elbows straight and fingers spread before you start sliding.
– Create a long line from ears to heels by lightly posteriorly tilting the pelvis and stacking ribs over pelvis.
– “Press the floor away” to protract and stabilize your shoulder blades in the plank.
– Keep your neck neutral by looking at the floor slightly ahead of your hands.
– Initiate the pike by sliding both feet toward your hands while lifting the hips and keeping the legs long.
– Focus on flexing at the hips to create the pike rather than letting the low back sag or collapse.
– Stop the pike when hips rise above shoulders or just before you feel your lumbar position change.
– As you slide back to plank, avoid arching or dropping the hips so you return to a straight, stable line.
– Keep shoulders stacked over or slightly in front of wrists and avoid shrugging up toward your ears.
– Move smoothly with steady breathing while maintaining abdominal tension throughout each rep.

Plank Pike Slide With Towel Beginner Introduction

The Plank Pike Slide with Towel blends a sliding plank with a hip-lifting pike motion for a demanding core challenge. It is a bodyweight movement done on a smooth surface, with the feet gliding on a towel while the hands stay grounded. The front of the midsection, side abs, and hip flexors create the pike shape, while the shoulders and upper body support the trunk. Throughout the exercise, the spine stays long and organized, with the ribcage and pelvis stacked so the work centers around the waist rather than the lower back.

Because the feet travel along the floor, the tension through the abs remains constant from start to finish. The shoulders and chest contribute by stabilizing the upper body, helping the trunk feel steady as the hips rise and return to plank. The movement highlights full-body control, even pressure through the hands, and smooth breathing, creating a precise, controlled core drill rather than a fast, momentum-based motion.