Plank Pike Slide with Towel - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Plank Pike Slide with Towel

Step by step instructions, muscle activation and variants for the Plank Pike Slide with Towel.

MediumAbsCore

About this exercise

A bodyweight core exercise where you start in a high plank with feet on a towel and slide your feet toward your hands to lift your hips into a pike position. The movement targets the deep core muscles and hamstrings while also challenging shoulder stability throughout.

How to Perform

  • Place a folded towel under both feet on a smooth surface
  • Start in a high plank position with arms straight, hands under shoulders, and body in a straight line
  • Engage your core and keep your arms locked out
  • Slide both feet toward your hands, allowing your hips to rise toward the ceiling into a pike or inverted-V position
  • Keep your legs as straight as possible throughout the slide
  • Hold the pike briefly, then slide your feet back to the starting plank position under control
  • Avoid letting your lower back arch as you return to the plank
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
AbsCoreFront shoulders
Secondary
TricepsGlutesQuadricepsUpper chestMiddle chestObliquesMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Plank Pike Slide with Towel

The Plank Pike Slide with Towel is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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