Pike Hold

Difficulty

Intermediate

Position

Floor

Type

Isometrics

Sides

Single position

Hold time

30 s per set in our routines

How to do the Pike Hold

1. Start in a high plank with hands under shoulders and legs extended.
2. Engage your core and lift hips toward the ceiling to form an inverted V.
3. Hold the position with weight distributed between hands and feet while breathing steadily.

Tips

• Keep legs active and heels reaching toward the floor even if they do not touch.
• Let your head stay between your arms so your neck relaxes.

Adjustments

• Soften the knees and lower the hips slightly if the full pike feels intense.

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