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