How to do Pike
On the floorHoldIntermediate
Pike is a on the floor stretch for your triceps, shoulders and chest.
Step by step
- 1Start in a push-up position.
- 2Engage your core and lift your hips towards the ceiling, forming an inverted "V" shape.
- 3Distribute your weight evenly between your hands and feet.
- 4Hold the position.
What you should feel
Press gently into your hands.
Form tips
- Keep your legs straight and heels off the ground. Keep your head between your arms and relax your neck.
- Feel the length through your back and shoulders.
- Soft knees are fine.
Make it easier
Bend your knees if the backs of your legs feel tight.
Coming out of it
Slowly lower your knees down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Pike with a coach
In BendEase, a voice coach talks you into Pike, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your triceps and shoulders.
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