Core · Bodyweight
Plank Pike to Climber
How to do the plank pike to climber, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Start in a high plank with your body in a straight line. Pike your hips up toward the ceiling so your body forms an inverted V, then return to plank and drive one knee toward your chest like a mountain climber. Alternate the climber leg each round and keep the movement smooth and controlled.
- 1Your abs pulling your hips up into the pike
- 2Your core and hip flexors driving the knee in on the climber
- 3Your shoulders staying stacked and stable as the base
Common mistakes
- Letting your hips sag in the plank or climber phases
- Rounding your back instead of hinging at the hips in the pike
- Rushing so the movement turns sloppy and bouncy
Muscles worked
The plank pike to climber mainly works the upper abs, lower abs, and hip flexors, with the obliques, quads, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the plank pike to climber 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.