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