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Slider Pikes

AdvancedStrengthTier T3

Start in a high plank with the feet on sliders. Keep the legs straight and drag the feet toward the hands as the hips rise into a high V, then slide back.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set a high plank with both feet on sliders.
  • Keep the legs straight and pull the feet toward the hands.
  1. He holds a high plank on straight arms, both feet resting on sliders, legs straight, body in one line from head to heels.

    Step 1 of 5

    Set a high plank with both feet on sliders, legs straight.

  2. He drags both feet toward his hands on the sliders, legs straight, his hips beginning to rise above the shoulders into the start of the V.

    Step 2 of 5

    Drag the feet toward the hands on the sliders as the hips begin to rise.

  3. He holds the top of the pike: hips pushed high into the air forming a clear V, legs straight, feet drawn in close behind him on the sliders.

    Step 3 of 5

    Push the hips as high into the air as possible, legs straight, feet drawn in.

  4. He slides both feet back out on the sliders, hips lowering in control, returning to the high plank line on straight arms.

    Step 4 of 5

    Slide the feet back out to the high plank.

  5. He holds a high plank on straight arms, both feet resting on sliders, legs straight, body in one line from head to heels.

    Step 5 of 5

    Set a high plank with both feet on sliders, legs straight.

Safety Information

From a high plank with the feet on sliders, keep the legs straight and pull the feet toward the hands while pushing the hips as high as possible into a V. Keep the legs straight throughout the rise. Control the slide out and the return rather than letting the feet skid. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.