Pike to Knee Floor-Tap
The Pike to Knee Floor-Tap mainly works the core and shoulders, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pike to Knee Floor-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Deep Core (transverse abdominis); Quads (quadriceps femoris)
How to do the Pike to Knee Floor-Tap
Setup
Begin in a Pike position: hips high in the air, legs straight, and hands planted firmly on the floor. Establish a strong, inverted 'V' shape.
Movement
From the pike position, shift your weight forward and lower your hips, bending your knees to hover just an inch or two above the floor. Ensure your hands remain directly beneath your shoulders.
In this 'bear' or quadruped position, keep your back flat and core tightly engaged, making sure your knees do not touch the ground.
Push through your hands to lift your hips back up, straightening your knees and returning to the high Pike position.
Repeat the transition between the hover and the pike in a controlled, steady rhythm.
Pike to Knee Floor-Tap FAQs
What muscles does the Pike to Knee Floor-Tap work?
The Pike to Knee Floor-Tap mainly works the core and shoulders, with help from the quads. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Pike to Knee Floor-Tap?
None. The Pike to Knee Floor-Tap is a bodyweight exercise, so you can do it anywhere.
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