Seated Pike Lift

The Seated Pike Lift is an L-Sit progression. It engages transverse abdominis and activates hip flexors. The movement is called core compression, and is used in many gymnastic and calisthenic movements.

• Type Of Exercise: Mobility
• Muscles: Hips, Abdominals
• Difficulty: Moderate
• Equipment: Body Only

Seated Pike Lift

1. Begin in a seated pike with your feet together, legs extended straight out in front of you, and torso upright.
2. Place your hands flat on the floor outside of your knees and straighten your elbows.
3. With your elbows and knees locked (quads engaged) see if you can lift your legs off the floor.
4. If you can't, slide your hands back until you can lift your heels with straight legs.
5. You want to reach your hands as far toward your ankles as you can while still maintaining your ability to lift your heels.
6. Once your ideal hand position is set, lift your legs up and down as high as possible for reps.
7. During the set, do not allow your heels to touch the floor; pause just off the floor and then immediately lift back up as high as you can.

• Exercise: Bench Pike Hang
• Type of Exercise: Flexibility
• Muscles: Hamstrings
• Difficulty: Moderate
• Equipment: Bench, Weight Plate

• Exercise: Seated Pike Pulse
• Type of Exercise: Mobility
• Muscles: Hips, Abdominals
• Difficulty: Moderate
• Equipment: Body Only