Plank to Pike
Expert Advice
Keep your core engaged and back flat during the plank, and drive your hips up using your lower abs and hamstrings in the pike.
How-to-do Steps
- Start in a plank position with your shoulders over your wrists and your body in a straight line.
- Engage your core and lift your hips up towards the ceiling, coming into a pike position.
- Your body should form an inverted 'V' shape at the top of the movement.
- Lower your hips back down to return to the plank position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Plank to Pike primarily targets the Shoulders, Chest, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders15%
Chest15%
Abs15%
Secondary
Glutes10%
Hamstrings10%
Lats10%
Quads10%
Traps15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Plank to Pike work?
Plank to Pike primarily targets the Shoulders, Chest, Abs. Secondary muscles involved include Glutes, Hamstrings, Lats, Quads, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Plank to Pike?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Plank to Pike suitable for beginners?
Yes, Plank to Pike is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
