Knees bend to achieve the pike
Hamstring tightness prevents the straight-leg pike; reduce the range.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Core · Core
Stability Ball Pike
Coaching cues
- Start in a push-up plank; shins on the stability ball
- Pike the hips up to the ceiling — legs stay straight; ball rolls toward the hands
- Hold at the top for 1 second; roll back to the plank under control
- Demands extreme core and shoulder stability simultaneously
Common faults 2
Hips don't fully rise — stays a flat plank
Core and hip flexor strength insufficient for the full pike.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗