Slider Pike

Technique

How to perform Slider Pike

1. Place each forefoot on a slider and begin in a high plank with your hands on the floor.
2. Keep your knees and supporting elbows straight as you fold at the hips.
3. Slide your feet toward your hands and raise your hips into a pike while maintaining shoulder support.
4. Stop within the range where you can control the hip fold without turning it into a handstand or forcing a spinal crunch.
5. Unfold at the hips and slide back into the plank without letting your lower back sag.
6. Repeat under control; cushioning beneath the hands is optional.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.