Bench Pike Hang
If you can already reach beyond your feet in a pike stretch, a Bench Pike Hang will intensify your pike stretch. Lengthen the posterior chain and loosen tight hamstrings and tight calves.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings
- Difficulty: Moderate
- Equipment: Bench, Weight Plate
Bench Pike Hang
![Bench Pike Hang 1 Bench Pike Hang Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/BenchPikeHang1.jpg)
![Bench Pike Hang 2 Bench Pike Hang End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/BenchPikeHang2.jpg)
![Bench Pike Hang 3 Bench Pike Hang](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/05/BenchPikeHang-1.jpg)
- Begin squatting on a bench (feet together) that allows you to hold a weight plate underneath it.
- Aim to use a 25-to-45 pound weight plate, squat down, and secure it to the bottom of the bench by pulling up through both hands.
- Grip the weight firmly, straighten your elbows and completely straighten your legs into a standing pike stretch.
- Keep your knees straight and hold the bench pike hang for time.
![Bench Pike Hang 4 Vertical Pike Hang](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/MN_PE7_iM_-_3.jpg)
- Exercise: Vertical Pike Hang
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Lats, Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell, Barbell
![Bench Pike Hang 5 Seated Pike Lift](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/MN_SE1iM_-_2.jpg)
- Exercise: Seated Pike Lift
- Type of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Moderate
- Equipment: Body Only