Elevated Pike Hold

Starting Posture

Start by setting up two elevated surfaces that are about knee height apart. Place your hands on the surfaces shoulder-width apart and walk your feet back until your body forms an upside-down V shape with your hips over your shoulders.

How to Exercise

Hold this position for the desired amount of time, focusing on engaging your core and keeping your body in a straight line. Keep your shoulders pressed down away from your ears and your head in a neutral position.

Breath Control

Focus on taking slow, deep breaths in and out through your nose to help maintain control and stability throughout the exercise.

Common errors

Common errors include letting your hips drop towards the elevated surfaces, bending your arms, and losing core engagement. Pay attention to your form and make adjustments as needed.

Weights

Grips

Variations

To increase the challenge, you can try lifting one leg off the ground or even both legs for a full Pike position. You can also experiment with different hand placements or increase the height of the elevated surfaces.

Comments and tips

Engage your core muscles throughout the exercise to protect your lower back and maintain proper alignment. It may be helpful to start with shorter holds and gradually increase the duration as you build strength.

Cautions

Avoid overarching your lower back or sinking your hips towards the elevated surfaces. If you experience any discomfort or pain, stop the exercise immediately.