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

Plank to Pike

Step by step instructions, muscle activation and variants for the Plank to Pike.

MediumAbsFront shoulders

About this exercise

The Plank to Pike is a bodyweight core exercise that flows from a high-plank position into an inverted V (pike) by driving the hips upward. The movement strongly activates the abs and deep core while also stretching the hamstrings and engaging the shoulders.

How to Perform

  • Start in a high-plank position with hands shoulder-width apart, arms straight, and body in a straight line from head to heels
  • Brace your core and keep your arms straight throughout the movement
  • Exhale and drive your hips upward toward the ceiling, straightening your legs and forming an inverted V shape with your body
  • Hold the pike briefly at the top, pressing through your palms
  • Inhale and slowly lower your hips back to the starting high-plank position
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
AbsFront shouldersUpper chest
Secondary
GlutesHamstringsRear shouldersSide shouldersMiddle chestObliquesTrapeziusMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Plank to Pike

The Plank to Pike 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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