Exercise guide
Plank Pike Slide With Towel
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Plank Pike Slide is a dynamic core exercise that builds exceptional abdominal strength and shoulder stability by using friction-less movement to challenge the hip flexors and deep core.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Place a towel or sliders under your feet on a smooth, hard floor surface.
- Assume a high plank position with your hands stacked directly under your shoulders.
- Position your feet hip-width apart on the towel and engage your glutes to create a straight line from head to heels.
How to do it
- Exhale and pull your feet toward your hands by hinging at the hips and driving your glutes toward the ceiling.
- Keep your legs completely straight throughout the movement, focusing on using your lower abdominals to pull your weight forward.
- Inhale and slowly slide your feet back to the starting high plank position with a controlled 3-second tempo.
Form checklist
- Keep your knees locked and legs straight; do not allow them to bend during the pike.
- Maintain a neutral spine and avoid letting your hips sag below the shoulder line in the plank position.
- Push actively through your palms to keep your shoulder blades protracted and stable.
- Ensure your weight shifts slightly forward over your wrists as your hips rise.
Pro tips
- At the peak of the movement, focus on 'crunching' your ribcage toward your pelvis to maximize the contraction of the rectus abdominis.
- Maintain constant tension by not allowing your feet to slide faster than your core can control during the eccentric (lowering) phase.
Make it harder
- Perform the movement with only one foot on the towel, keeping the other leg hovering in the air to challenge stability.
- Add a 2-second isometric hold at the top of the pike position before sliding back down.
Frequently asked
- What muscles does the plank pike slide with towel work?
- The plank pike slide with towel primarily targets the abs, deltoids, and obliques, and also works the adductors, erector spinae, glutes, hamstrings, and quadriceps as secondary muscles.
- What equipment do you need for the plank pike slide with towel?
- The plank pike slide with towel requires no equipment — just your body weight.
- Is the plank pike slide with towel good for beginners?
- The plank pike slide with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.