What is Straight Arm Plank to Pike?

The Straight Arm Plank to Pike is a bodyweight core exercise where you move from a straight-arm plank into a hip-raised pike, then return. It primarily targets the core, shoulders, triceps and glutes. Difficulty: Easy — suitable for beginners focusing on stability and controlled movement.

How to Do Straight Arm Plank to Pike

  1. Set Up Plank: Place hands under shoulders, legs extended, heels back. Keep a straight line from head to heels and scapula stable.
  2. Engage Core: Brace your abs and glutes, pull ribs down, and maintain a neutral spine before initiating the hip rise to protect the lower back.
  3. Lift Hips: Exhale as you lift hips toward the ceiling, forming an inverted V; keep arms straight and shoulders down away from the ears.
  4. Hold Pike: Pause briefly at the top, breathe steadily, avoid excessive shoulder rounding, and feel the core and hamstrings engage.
  5. Return Controlled: Lower hips back into the straight-arm plank with control, keeping core tight and shoulders stable to prevent sagging or collapsing.

Muscle Groups

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

Description

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.

Tips:

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

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Straight Arm Plank to Pike?

It strengthens the core, shoulders and triceps while activating glutes and hamstrings. The movement improves scapular control, stability, and hip mobility, and trains controlled spinal flexion and extension—all with no equipment, useful for conditioning and injury-preventive control.

What common mistakes should I avoid?

Common mistakes: letting the hips sag or pike too quickly, bending the arms, flaring shoulders, and holding your breath. These increase shoulder and lower-back strain. Focus on straight arms, a braced core, slow controlled hip rise, and steady breathing for safe alignment.

How can I progress or modify this exercise?

To progress, increase reps, slow the tempo, add pike holds, or advance to pike push-ups and handstand prep. To modify, perform from the knees, reduce hip-lift range, or practice static straight-arm plank and shoulder taps for strength and stability.