Knees bend on the pike
Knee flexion reduces hip flexor demand and changes the difficulty.
Overactive muscles
Hip flexorsHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Core · Core
Physioball Pike
Coaching cues
- Push-up position; feet on the ball
- Pike the hips up — pull the ball toward the hands by flexing the hips
- Straight legs; body forms an inverted V at the top
- Return to the plank under control; repeat
Common faults 2
Hips don't rise fully — minimal pike
Hip flexors and abs lack the strength for the full inverted V.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗