Legs · Bodyweight
Pike Stand
How to do the pike stand, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand with your feet together and hinge forward at the hips to fold your torso toward your legs. Reach your hands toward the floor while keeping your legs straight, holding at the point of a deep hamstring stretch.
- 1Feel a strong stretch down the back of your legs
- 2Keep your knees straight as you fold forward
- 3Let your torso hang and breathe into the stretch
Common mistakes
- Don't bend your knees to reach lower
- Avoid rounding hard through the neck and yanking down
- Don't bounce toward the floor
Muscles worked
The pike stand mainly works the hamstrings, with the lower back and glutes assisting.
- HamstringsPrimary
- Lower BackSupport
- GlutesSupport
- CalvesMinor
Kovo programs the pike stand for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.