Plank to Pike
Strengthen your core with Plank to Pike! Transition from plank to pike for intense abdominal engagement & improved stability.
The Plank to Pike mainly works the core, with help from the glutes & hips, lower back and back. No equipment needed: it uses just your bodyweight.
Plank to Pike Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Glutes (gluteus maximus); Lower Back (quadratus lumborum); Lats (latissimus dorsi)
Plank to Pike Variations and Alternatives
How to do the Plank to Pike
Start in a standard plank position with your forearms on the ground, elbows aligned below your shoulders, and legs extended straight behind you. Your body should form a straight line from head to heels.
Engage your core muscles and keep your back flat.
Without bending your knees, use your core muscles to lift your hips up towards the ceiling, moving into an inverted V shape, while trying to keep your back and legs straight. This position is known as a pike.
Pause briefly at the top of the movement.
With control, lower your hips back down to return to the starting plank position.
This completes one repetition.
Repeat for the recommended number of reps and sets, maintaining proper form.
Be sure to keep your neck neutral by looking down at the floor throughout the exercise, and move smoothly between the plank and pike positions without any jerky movements.
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Plank to Pike FAQs
What muscles does the Plank to Pike work?
The Plank to Pike mainly works the core, with help from the glutes & hips, lower back and back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Plank to Pike?
None. The Plank to Pike is a bodyweight exercise, so you can do it anywhere.
What are some Plank to Pike variations and alternatives?
Similar exercises include the Bodyweight Front Plank to Downward Dog, Exercise Ball Pike Pushup, Hanging Pike and Deficit Pike Push-Up.
Training calculators
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