Core · Bodyweight
Plank to Pike
How to do the plank to pike, 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
- Isolation
How to do it
Start in a forearm or high plank with your body in a straight line. Drive your hips up and back toward the ceiling into a pike position, then lower back down to a flat plank under control.
- 1Feel your abs pull your hips up into the pike
- 2Keep your shoulders stacked and core tight throughout
- 3Control the lower back down to a straight plank each rep
Common mistakes
- Do not let your hips sag as you return to plank
- Do not hold your breath; breathe steadily
- Do not let your shoulders drift; keep them stacked over your hands
Muscles worked
The plank to pike mainly works the upper abs and lower abs, with the obliques, hip flexors, quads, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsSupport
- Front DeltsSupport
- LatsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the plank to pike 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.