How to do it
Distribute your weight evenly across both hands throughout the pike.
- 1
Start in a plank position with your shoulders over your wrists and your body in a straight line.
- 2
Engage your core and lift your hips up towards the ceiling, coming into a pike position.
- 3
Your body should form an inverted 'V' shape at the top of the movement.
- 4
Lower your hips back down to return to the plank position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and back flat during the plank, and drive your hips up using your lower abs and hamstrings in the pike.
Common mistakes
- ✕Bending the knees during the pike
- ✕Bending the elbows instead of hinging
- ✕Dropping the head below the arms