Vertical Pike Hang

The Vertical Pike Hang uses gravity to stretch the posterior chain from shoulders, through the lower back, through the back of the legs. It's a great lower back stretch, hamstring stretch, and calf stretch.

• Type Of Exercise: Flexibility
• Muscles: Hamstrings, Lats, Shoulders
• Difficulty: Beginner
• Equipment: Stall Bars

Vertical Pike Hang

1. Begin standing on the bottom rung of stall bars (feet together) with your hands gripping the bar nearest waist level.
2. Lean back and drop down, with straight arms and knees.
3. Lower down into a comfortable stretch; do not force the pike.
4. Keep straight arms and legs as you hold for time.

• Exercise: Jefferson Curl
• Type of Exercise: Mobility
• Muscles: Hamstrings, Middle Back, Lower Back
• Difficulty: Beginner
• Equipment: Dumbbell, Barbell

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