Also known as: squat to pike, frog stretch pike, pike squat flow, hamstring pike drill

What is Frog to pike?

Frog to pike is an easy bodyweight exercise that moves from a deep frog-like squat to a pike, targeting the hamstrings and improving hip and posterior chain mobility. It’s low-impact, requires no equipment, and emphasizes controlled movement and flexibility.

How to Do Frog to pike

  1. Set feet and grip: Begin in a deep squat with feet close and fingertips holding your toes; keep chest upright and core engaged to protect your lower back.
  2. Engage core: Brace your core and inhale; prepare to lift hips by lengthening the spine, maintaining a neutral neck and avoiding a rounded lower back.
  3. Lift into pike: Drive hips upward and straighten the legs into a pike position while keeping hands on toes and breathing steadily; avoid locking the knees.
  4. Hold and breathe: Pause briefly at full pike to feel the hamstring stretch, breathing evenly and not forcing range; stop if you feel sharp pain.
  5. Lower smoothly: Hinge from the hips and lower back into the deep squat with control, maintaining toe grip and keeping knees aligned over the toes.

Muscle Groups

Hamstring

Description

Start in a deep squat with your feet close and fingertips holding your toes. From there, lift your hips into a pike position, stretching your hamstrings, then lower back down into the squat. Move smoothly between the two positions, keeping your grip on your toes throughout.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of frog to pike?

Frog to pike improves hamstring flexibility, hip mobility, and posterior chain activation while reinforcing squat and hinge mechanics. As an easy, low-equipment drill it enhances range of motion, movement control, and can serve as a warm-up or rehab-friendly mobility exercise.

What are common mistakes with frog to pike?

Common mistakes include rounding the lower back, forcing the hamstring stretch, locking the knees in the pike, and rushing transitions. Keep a neutral spine, controlled tempo, and a relaxed but firm toe grip to protect joints and ensure effective mobility work.

How can I progress or modify frog to pike?

Modify by reducing range or using shorter holds; progress by increasing hold time, adding single-leg pike reps, or combining with dynamic hip-hinge drills. Alternatives include standing pike stretches, deep squat-to-fold reps, or weighted hamstring exercises for strength.