Pike Hold
UpdatedThe Pike Hold mainly works the shoulders and hamstrings, with help from the core and calves / shins. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pike Hold Muscles Worked
Primary
Front Shoulder (anterior deltoid); Hamstrings
Secondary
Abdominals (rectus abdominis); Upper Calf (gastrocnemius)
How to do the Pike Hold
Start standing tall with your feet hip-width apart and your arms relaxed at your sides.
Hinge at your hips and place your palms flat on the floor in front of you.
Walk your feet back and lift your hips high toward the ceiling to form an inverted V-shape.
Keep your arms straight, press firmly through your palms, and tuck your head gently between your arms.
Engage your core and hold this position while breathing steadily for the desired duration.
Slowly lower your hips and walk your feet back in to return to the starting position.
Pike Hold FAQs
What muscles does the Pike Hold work?
The Pike Hold mainly works the shoulders and hamstrings, with help from the core and calves / shins. The main muscles are the anterior deltoid and hamstrings.
What equipment do you need for the Pike Hold?
None. The Pike Hold is a bodyweight exercise, so you can do it anywhere.
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