About this exercise
An advanced bodyweight combination that flows between a high plank, a pike (inverted-V), and mountain climber steps. The sequence builds core stability, shoulder endurance, and total-body coordination in one continuous movement.
Plank Pike to Climber
Step by step instructions, muscle activation and variants for the Plank Pike to Climber.
HardAbsCore
How to Perform
- Begin in a high plank with wrists directly below your shoulders and body in a straight line
- Push your hips up and back into a pike position, forming an inverted V with straight arms and legs
- Hold briefly at the top, then lower your hips back down to high plank
- Drive one knee toward your chest in a mountain climber motion
- Quickly drive the opposite knee forward, alternating legs in a controlled rhythm
- Return to high plank and repeat the full sequence starting from the pike
Muscle Activation
Primary
AbsCore
Secondary
GlutesFront shouldersMiddle chest
About the Plank Pike to Climber
The Plank Pike to Climber 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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