Knees bend to achieve the pike
Hamstring tightness prevents the straight-leg pike; keep working on hamstring flexibility.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Core · Core
Ab Wheel Pike
Coaching cues
- Start in the fully extended rollout position; hips up in a pike — push the wheel back toward the knees
- The wheel travels backward as the hips rise toward the ceiling
- Lower back to the extended plank; repeat for reps
- Combines the rollout pattern with a pike crunch for double the core demand
Common faults 2
Hips do not fully rise — barely a curve at the top
Hip flexors must drive the pike; insufficient strength means the movement stays flat.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗