What is Pike Hold?

The Pike Hold is a static bodyweight position where you lift your hips into an inverted V from plank. It primarily targets the shoulders, core, triceps and chest. Difficulty: Easy — suitable for beginners to build pressing strength and shoulder stability with timed holds and progressions.

How to Do Pike Hold

  1. Start in plank: Begin in a high plank with hands under shoulders, core braced, and body in a straight line. Keep wrists neutral and fingers spread for stability.
  2. Lift hips up: Press through your hands and push hips upward into an inverted V. Aim to bring feet toward hands while keeping legs straight but not locked.
  3. Straighten legs: Keep legs long and active, pressing heels slightly toward the floor. Avoid bending knees and maintain a controlled line from hips to heels.
  4. Engage shoulders: Protract and stabilize the scapula, depress the shoulders slightly, keep a neutral neck, and breathe steadily to maintain a safe hold.
  5. Lower safely: Lower hips back into plank with control while keeping core engaged. Rest, then repeat, gradually increasing hold time to build endurance.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius

Description

To perform the Pike Hold, start in the plank position. Lift your hips into an inverted V, keeping your legs straight. Aim to bring your feet near your hands. Engage your shoulders for stability, maintain a neutral head position, and breathe steadily. To finish, lower your hips back to plank.

Tips:

Gradually increase hold duration.
Ensure a straight line in the plank and a V shape in the pike.
Maintain proper wrist alignment and avoid locking elbows.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Pike Hold?

The Pike Hold increases shoulder and core stability, builds isometric pressing strength, improves scapular control, and enhances hamstring flexibility and posture. As an easy-level, equipment-free exercise, it’s useful for beginners progressing toward handstand and pressing movements.

What common mistakes should I avoid when doing Pike Hold?

Avoid collapsing the shoulders, rounding the back, or bending the knees. Common errors include locking elbows, looking forward and flaring wrists. Focus on protracting the scapula, keeping a neutral neck, and maintaining straight legs for safer and more effective holds.

How can I progress or modify the Pike Hold?

To progress, increase hold duration, raise heels on a box, or move toward pike push-ups and elevated pike for handstand prep. Modify by bending knees or doing downward dog holds, or use wall-supported pikes if mobility or strength is limited.