Pike
Inverted-V pike hold from plank that stretches hamstrings and calves while loading the shoulders.
Overview
Pike is an intermediate inverted-V hold on Flexor from a high plank. Lift the hips high, keep the legs active, and let the head relax between the arms.
What Pike targets
You'll feel length through the hamstrings and calves plus load through the shoulders and triceps.
Why add Pike to your routine
It combines a hamstring stretch with shoulder stability in one hold—useful before handstand or pressing prep.
- Heels reaching down keeps the posterior chain active even if they don't touch the floor.
- Intermediate-friendly with no equipment on a mat.
Who it's for
It works well once a basic plank feels stable and hamstrings tolerate a forward fold load.
When to do it
Fit it into a warm-up or shoulder-and-hamstring block. Most people hold for around 45 seconds.
Pike is an inverted-V hold from a high plank. Lift the hips toward the ceiling, keep the legs active with heels reaching down, and let the head relax between the arms.
Setup cue
Start in a high plank with hands under shoulders and legs extended. Engage your core and lift hips toward the ceiling to form an inverted V.
Practice notes
In Flexor, 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 Pike.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start in a high plank with hands under shoulders and legs extended.
- Engage your core and lift hips toward the ceiling to form an inverted V—keep it smooth.
- Hold the position with weight distributed between hands and feet while breathing steadily.
Cues that help the movement stay smoother and more controlled.
- Maintain legs active and heels reaching toward the floor even if they do not touch.
- Let your head stay between your arms so your neck relaxes.
Patterns to watch for so the shape stays clearer.
- Rushing the movement or chasing range instead of staying controlled.
- Letting the lower back arch or the shoulders shrug up toward the ears.
- Holding your breath—use steady breathing to keep tension down.
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.
- Lengthens the hamstrings and calves in an active inverted-V position.
- Loads the shoulders and triceps while the core keeps the hips high.
- Useful bridge between plank work and downward-dog style stretches.
Similar movements to explore next
-
Downward Dog
Press the hips up and back to lengthen the hamstrings, calves, and spine.
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Bent Arm Pike
Downward-dog pike with bent elbows that loads the shoulders and chest like a partial push-up.
-
Elbow Pike
From a forearm plank, lift the hips into an inverted V to load the shoulders and hamstrings.
-
Butt Kicks
March or jog in place while flicking each heel toward the glute to warm hamstrings, calves, and running cadence.
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Controlled Butt Kicks
March in place and draw each heel toward the glute at a slow, controlled tempo.
-
Dynamic Wide Leg Forward Fold
Hinge forward from a wide stance and rise repeatedly to warm the hamstrings and hips.
-
Legs Up the Wall
Lie on your back with both legs supported vertically by a wall for a calm, low-effort resting position through the hips and legs.
-
Seated Fold
Seated forward fold with legs extended to lengthen hamstrings and the entire back line.
Common questions
Which body areas does Pike target?
Pike is a movement that mainly targets your hamstrings, shoulders, and calves. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Pike work?
Primary muscles associated with Pike include triceps brachii and gastrocnemius. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Pike suitable for beginners?
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 Pike?
In Flexor, 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 Pike?
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 Pike?
No. Pike is a no-equipment movement you can do at home with just enough space to move comfortably.
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.
