Muscle groups

Back, Triceps, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus, Hamstring, Glutes


Start in a straight arm plank position with hands aligned under the shoulders. Engage your core and maintain a straight line from head to heels. Lift your hips towards the ceiling, forming an inverted V shape. Keep your arms straight throughout the movement. Return to the plank position with control.


Emphasize core engagement to facilitate the pike movement.
Maintain a stable plank position before transitioning to the pike.
Control the descent back to the plank position for optimal muscle engagement.

Movement Group


Required Equipment