Elbow Pike
From a forearm plank, lift the hips into an inverted V to load the shoulders and hamstrings.
Overview
Elbow Pike is an intermediate isometric hold on Flexor that lifts the hips from a forearm plank into an inverted V to load the shoulders and hamstrings.
What Elbow Pike targets
You'll feel the triceps and shoulders working to support the pike and length through the hamstrings and calves as the hips rise.
Why add Elbow Pike to your routine
Loads the shoulders and triceps in a pike position similar to dolphin pose.
- Lengthens the hamstrings and calves as the hips lift high.
- Builds core and shoulder endurance in an inverted shape.
Who it's for
Yoga practitioners and anyone comfortable in forearm plank who wants more shoulder loading.
When to do it
Use in yoga flows, shoulder endurance circuits, or before overhead work.
Elbow Pike (dolphin-style hold) starts in a forearm plank and lifts the hips toward the ceiling into an inverted V. Weight stays balanced between forearms and feet while the shoulders and hamstrings load.
Setup cue
Start in a forearm plank with elbows under shoulders and legs long. Engage your core and lift hips toward the ceiling to form an inverted V shape.
Practice notes
In Flexor, Elbow Pike is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Elbow Pike.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a forearm plank with elbows under shoulders and legs long.
- Engage your core and lift hips toward the ceiling to form an inverted V shape—keep it smooth.
- Hold the position with weight balanced between your forearms and feet while breathing steadily.
Cues that help the movement stay smoother and more controlled.
- Stack elbows under shoulders before lifting the hips.
- Keep legs active and reach heels toward the floor.
- Let the head stay between the arms so the neck stays relaxed.
Patterns to watch for so the shape stays clearer.
- Letting the elbows splay outward instead of staying under the shoulders.
- Dropping the head toward the floor and compressing the neck.
- Bending the knees excessively and losing hamstring length.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable range—aim for mild tension, not pain.
- Move with control; avoid bouncing or jerking into end range.
Why people include this movement in their practice.
- Loads the shoulders and triceps in a pike position similar to dolphin pose.
- Lengthens the hamstrings and calves as the hips lift high.
- Builds core and shoulder endurance in an inverted shape.
Similar movements to explore next
-
Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
-
Cow Face
Stack one elbow overhead and the other behind your back to open the shoulders and triceps.
-
Down Dog Split
From downward dog, lift one leg behind you to stretch the hamstrings and open the hips.
-
Humble Warrior
From a warrior lunge, interlace the hands behind the back and fold forward inside the front thigh to stretch the shoulders and hips.
-
Knee Push-Ups
Lower and press your chest from a hands-and-knees plank to build pushing strength in the chest, shoulders, and triceps.
-
Narrow Push Up Hold
Mid-range narrow-grip push-up hold that builds triceps and chest endurance under tension.
-
Pike
Inverted-V pike hold from plank that stretches hamstrings and calves while loading the shoulders.
-
Push Up Hold
Mid push-up isometric hold that builds chest, shoulder, and core stability at half depth.
Common questions
Which body areas does Elbow Pike target?
Elbow Pike is a movement that mainly targets your shoulders, triceps, and hamstrings. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Elbow Pike work?
Primary muscles associated with Elbow Pike include triceps brachii and latissimus dorsi. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Elbow Pike suitable for beginners?
Elbow Pike is listed as intermediate in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Elbow Pike?
In Flexor, Elbow Pike runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Elbow Pike?
Elbow Pike has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Elbow Pike?
No. Elbow Pike is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Elbow Pike?
Elbow Pike appears in guided Flexor sessions such as Quick Core Activation and Recovery: Soft Tissue Flow. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
