Plank to Pike

How to do it

1. Start in a high plank with hands under your shoulders and feet hip-width apart, body in a straight line.
2. Brace your core and lift your hips up and back, drawing them toward the ceiling into a pike position.
3. Keep your legs and arms as straight as possible as your hips rise, letting your heels press back toward the floor.
4. Lower your hips back down under control to return to the starting plank position.
5. Exhale as you lift into the pike and inhale as you return to plank, moving at a controlled tempo for the work duration.
6. A common fault is bending the knees to reach the pike, so keep the legs long and drive the movement from the hips and core.

Muscles worked

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