Plank to Pike

Instructions

1
Begin in a prone plank position with forearms on the ground, elbows directly under shoulders, body forming a straight line from head to heels, core engaged and neutral spine maintained.
2
Prepare by pressing forearms firmly into the ground, engaging the abdominal muscles, and ensuring shoulders are packed down and back with no sagging hips.
3
Slowly lower the body by flexing at the shoulders and hips, allowing the torso to descend toward the ground in a controlled manner while maintaining a rigid plank position throughout the eccentric phase.
4
Press through forearms and engage core muscles to drive the body back up to the starting plank position, extending the shoulders and hips to return to full alignment.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESPectoralis Major, Iliopsoas, Rectus Femoris, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Plank to Pike because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Pectoralis Major, Iliopsoas, Rectus Femoris, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Plank to Pike
  • Cable Plank to Pike
  • Banded Plank to Pike

Beginner Tips

If you are new to the Plank to Pike, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions