Exercise guide
Plank Pike To Climber
- Intermediate
- Compound
- Timed hold
- Lower arms
- Shoulders
- Upper arms
- Waist
This dynamic compound movement combines a hip-hinging pike with a mountain climber to challenge core compression, shoulder stability, and lower body flexibility. It effectively integrates the entire abdominal wall while building endurance in the deltoids and hip flexors.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Press firmly through your palms and spread your fingers wide for a stable base.
How to do it
- Exhale as you lift your hips toward the ceiling, pushing through your shoulders to move into a pike position.
- Inhale as you shift your weight forward with control to return to the high plank position.
- Exhale as you drive your right knee toward your chest in a controlled climber motion, then step back to plank.
- Repeat the pike, then return to plank and drive your left knee toward your chest, alternating sides each rep.
Form checklist
- Keep your spine neutral and avoid letting your lower back sag during the plank phase.
- Ensure your hips stay level and do not rotate as you drive your knee forward.
- Maintain a strong push through the floor to keep your shoulder blades from winging.
- Control the tempo; avoid using momentum to swing your hips up into the pike.
Pro tips
- Focus on 'pulling' your hips up using your lower abs rather than just pushing with your arms during the pike.
- At the top of the knee drive, pause for a second to maximize the contraction of the rectus abdominis.
Make it harder
- Perform a cross-body climber by driving your knee toward the opposite elbow to increase oblique engagement.
- Slow down the eccentric (lowering) phase of the pike to four seconds to increase time under tension.
Frequently asked
- What muscles does the plank pike to climber work?
- The plank pike to climber primarily targets the abs, deltoids, hamstrings, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank pike to climber?
- The plank pike to climber requires no equipment — just your body weight.
- Is the plank pike to climber good for beginners?
- The plank pike to climber is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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