Seated Pike 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Seated Pike is a bodyweight core exercise performed from a seated position that emphasizes abdominal strength and control while simultaneously engaging the hip flexors and quadriceps. By lifting and holding the legs extended off the floor while maintaining an upright or slightly forward-leaning torso, the movement challenges core stability, improves isometric endurance of the abs, and reinforces active hip flexion without the need for any equipment.
How to Perform
Sit on the floor with your legs extended straight in front of you, feet together, spine tall, and core braced.
Place your hands on the floor beside your hips or slightly behind you for balance, keeping your shoulders down and chest lifted.
Engage your abdominal muscles by drawing your navel inward and tightening your core.
Lean your torso back slightly while maintaining a neutral spine without rounding the lower back.
Lift both legs off the floor together, keeping them straight and toes pointed forward.
Raise your legs until they form a pike position with your torso, creating a visible V shape.
Hold the position by actively squeezing the abs while the hip flexors and quadriceps maintain leg elevation.
Keep your legs steady, avoid swinging, and breathe in a controlled manner throughout the hold.
Lower your legs back to the floor under control to complete the repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core fully braced throughout the hold to maximize abdominal engagement.
Maintain straight legs to increase tension on the abs, hip flexors, and quadriceps.
Focus on lifting the legs using abdominal control rather than momentum.
Keep your chest lifted and avoid collapsing through the shoulders.
Point your toes forward to enhance quadriceps activation and body alignment.
Control your breathing to help maintain stability and reduce unnecessary tension.
Hold the position steady without shaking or swinging the legs.
Use a slight backward torso lean only as much as needed to maintain balance.
How Not to Perform
Do not round your lower back or slump your spine, as this reduces abdominal activation and increases spinal stress.
Do not swing your legs or use momentum to hold the position.
Do not bend your knees, as this decreases tension on the abs and shifts the load away from the target muscles.
Do not hold your breath, as this limits core stability and causes unnecessary fatigue.
Do not lean excessively backward, which transfers effort from the abs to the hip flexors.
Do not shrug your shoulders or collapse through the chest, as this compromises posture and balance.
Do not rush the hold or drop your legs abruptly, which wastes energy and reduces control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
