Alternating Pike Through Kick
The Alternating Pike Through Kick mainly works the core, with help from the shoulders and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Pike Through Kick Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Front Shoulder (anterior deltoid); Quads (quadriceps femoris)
How to do the Alternating Pike Through Kick
Setup
Begin in a bear crawl position on your hands and toes, with your knees hovering just a few inches off the floor. Ensure your hands are directly under your shoulders.
Movement
The Pike: Push your hips up toward the ceiling while simultaneously pressing through your hands, forming an inverted 'V' shape with your body. Keep your legs as straight as comfortable.
The Kick-Through: Transition from the pike by shifting your weight onto one hand. Bring the opposite leg underneath your body and kick it out to the side through the space between your arm and your trunk.
The Return: Bring the extended leg back to the starting bear crawl position and return your hips to the floor-hovering position before repeating on the other side.
Form Tips
Keep your core tight throughout the movement to stabilize your spine.
Follow the rhythm of the breathing to maintain control as you rotate and pivot.
Alternating Pike Through Kick FAQs
What muscles does the Alternating Pike Through Kick work?
The Alternating Pike Through Kick mainly works the core, with help from the shoulders and quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Pike Through Kick?
None. The Alternating Pike Through Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Pike Through Kick go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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