How to do it
Press your feet firmly into the elevated surface throughout each rep.
- 1
Place your feet on an elevated surface and form a diamond shape with your hands on the ground.
- 2
Straighten your body into a pike position with your hips in the air.
- 3
Lower your head towards the ground by bending your elbows.
- 4
Push back up to the starting position, maintaining the pike posture.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight and hips high to maximize shoulder engagement. Your head should move in a vertical line, not forward, to focus on the deltoids.
Common mistakes
- ✕Flaring the elbows outward on descent
- ✕Bouncing the head off the ground
- ✕Placing hands too wide for diamond form