Also known as: pike position, pike pose, inverted v hold, v-hold, pike plank

What is Pike Hold?

The Pike Hold is an isometric bodyweight position where you lift hips into an inverted V from plank, targeting shoulders, core and triceps. It’s an easy-level calisthenics move that builds shoulder stability, core strength and upper-body endurance; focus on straight legs and steady breathing.

How to Do Pike Hold

  1. Start in plank: Begin in a strong high plank with hands under shoulders, body straight, and core braced to protect the lower back.
  2. Engage the core: Brace your core and squeeze glutes to stabilize the hips before initiating the pike movement to avoid sagging.
  3. Lift hips up: Push hips upward and back to form an inverted V, keeping legs straight and heels reaching toward the floor without forcing range.
  4. Hold position: Maintain shoulder engagement and neutral head alignment, breathing steadily while holding the pike for the chosen duration.
  5. Monitor wrist alignment: Keep wrists stacked under shoulders and fingers spread to distribute load; shift weight slightly forward if shoulders feel unstable.
  6. Return to plank: Slowly lower hips back into a controlled plank, maintaining core tension and straight body line to finish safely.

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Pike Hold?

Pike Hold improves shoulder stability, core strength and upper-body endurance while reinforcing scapular control. It’s low-impact and accessible for beginners to build the base for presses and handstand progressions.

What common mistakes should I avoid when doing a Pike Hold?

Avoid rounding the back, locking the elbows, and letting hips drop. Common errors include excessive neck compression and poor wrist alignment—maintain a neutral head, soft elbows, and engaged core throughout the hold.

How can I progress or modify the Pike Hold?

To progress, increase hold time, elevate feet on a low box, or transition to pike push-ups. To modify, bend knees slightly or perform a downward dog hold to reduce shoulder demand while building strength.