Core · Bodyweight
Plank Pike Slide with Towel
How to do the plank pike slide with towel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Get into a high plank with each foot on a small towel on a smooth floor and hands under your shoulders. Keeping your legs straight, slide both feet toward your hands and lift your hips into an inverted-V pike, then slide back out to the plank. Move slowly with control.
- 1Feel your lower abs and hip flexors pull your hips up into the pike
- 2Keep your legs straight and your core hollow as the towel glides in
- 3Press the floor away through your shoulders to stay stable
Common mistakes
- Don't bend your knees to cheat the pike; keep the legs long
- Avoid rushing; control the slide in and back out
- Don't let your shoulders drift behind your wrists
Muscles worked
The plank pike slide with towel mainly works the lower abs, upper abs, and hip flexors, with the obliques, front delts, forearms, upper traps, quads, and hamstrings assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- Front DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- QuadsSupport
- HamstringsSupport
- TricepsMinor
- Mid ChestMinor
- LatsMinor
- GlutesMinor
- CalvesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the plank pike slide with towel 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.