Pike Stand

Muscles worked

Setup

1. Place a step or bench behind you and stand facing away from it.
2. Place your hands on the floor shoulder-width apart, about 2-3 feet in front of the step.
3. Carefully place your feet onto the step one at a time, straightening your legs.
4. Walk your hands back toward the step until your hips are stacked as vertically as possible over your shoulders, forming an inverted 'V' shape.

How to do it

1. Inhale and slowly lower the crown of your head toward the floor by bending your elbows diagonally back at a 45-degree angle.
2. Lower until your head is just above the floor, ensuring your head lands slightly in front of your hands to form a tripod base.
3. Exhale and press forcefully through your palms to return to the starting position, fully locking out your elbows.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to press back up.

Form checklist

• Keep your hips high and stacked directly over your shoulders throughout the movement.
• Ensure your elbows tuck slightly inward rather than flaring out to the sides.
• Maintain a neutral spine and keep your gaze directed back toward the step, not at the floor.
• Keep your legs straight and your core tight to prevent your lower back from arching.

Pro tips

• At the top of the movement, shrug your shoulders toward your ears to maximize trapezius engagement and shoulder stability.
• Focus on the 'tripod' head position; your head and hands should form the points of a triangle on the floor for optimal biomechanics.

Make it harder

• Increase the height of the step to move your torso into a more vertical, handstand-like position.
• Lift one leg off the step and point it toward the ceiling to increase the load on your shoulders and challenge your balance.

Frequently asked

What muscles does the pike stand work?

The pike stand primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the deltoids, erector spinae, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the pike stand?

The pike stand requires no equipment — just your body weight.

Is the pike stand good for beginners?

The pike stand is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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