Quick Answer
Seated Pike Compression is a advanced strength exercise that targets your hip flexors and abdominals. It uses only your bodyweight. Sit on the floor with legs extended straight in front of you.
Video Tutorial
How to Perform the Seated Pike Compression
- 1
Sit on the floor with legs extended straight in front of you.
- 2
Place your hands on the floor near your knees or thighs.
- 3
Lift your heels off the ground by engaging your core and hip flexors, holding the contraction.
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.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
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.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Seated Pike Compression isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Seated Pike Compression work?
The Seated Pike Compression primarily works your hip flexors and abdominals. Secondary muscles include the quadriceps.
What equipment do I need for the Seated Pike Compression?
The Seated Pike Compression 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 Seated Pike Compression suitable for beginners?
The Seated Pike Compression is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Seated Pike Compression 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 Seated Pike Compression every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hip flexors and abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.