Technique
- Start in a Plank position with your feet on sliders.
- Hinge at the hips and pull your feet forward toward your hands.
- Lift your hips toward the ceiling until you are in a Pike position.
Form tips
- Focus on Shoulder protraction to help lift your hips.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Pelvis
- Quadriceps
- Shoulders
Secondary
- Hip adductors
- Abs
- Obliques
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Iliacus
- Rectus femoris
- Psoas major
- Anterior deltoid
- Middle deltoid
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Joint movements
Progressions
Pike pull-through
Advanced
Regressions
L-sit
Intermediate
Standing pike on the ground
Novice
View Similar Exercises
View Similar Exercises
Parallettes straddle L-sit
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L-sit on hand
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Parallettes L-sit
Novice
Rings l-sit
Intermediate
Straddle l-sit
Intermediate
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