Quick Answer
Standing Pike Hold is a beginner mobility exercise that targets your hamstrings and lower back. It uses only your bodyweight. Stand with feet hip-width apart and hinge at the hips to fold your torso forward.
Video Tutorial
How to Perform the Standing Pike Hold
- 1
Stand with feet hip-width apart and hinge at the hips to fold your torso forward.
- 2
Place your hands on the floor or shins, keeping your legs as straight as possible.
- 3
Hold the position while maintaining a flat back and feeling the stretch in your hamstrings.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Frequently Asked Questions
What muscles does the Standing Pike Hold work?
The Standing Pike Hold primarily works your hamstrings and lower back. Secondary muscles include the glutes and calves.
What equipment do I need for the Standing Pike Hold?
The Standing Pike Hold needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Standing Pike Hold suitable for beginners?
Yes. The Standing Pike Hold is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Standing Pike Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Standing Pike Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.