Quick Answer
Forearm Plank to Pike is a beginner strength exercise that targets your abdominals. It uses only your bodyweight. Start in a forearm plank with elbows under shoulders and body in a straight line.
Video Tutorial
How to Perform the Forearm Plank to Pike
- 1
Start in a forearm plank with elbows under shoulders and body in a straight line.
- 2
Engage your core and exhale as you lift your hips high toward the ceiling, forming an inverted V.
- 3
Keep your legs straight and push through your forearms.
- 4
Hold the peak position briefly.
- 5
Inhale and slowly lower your hips back to the starting forearm plank position.
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.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
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.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Forearm Plank to Pike 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 Forearm Plank to Pike work?
The Forearm Plank to Pike primarily works your abdominals. Secondary muscles include the shoulders and glutes.
What equipment do I need for the Forearm Plank to Pike?
The Forearm Plank to Pike 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 Forearm Plank to Pike suitable for beginners?
Yes. The Forearm Plank to Pike 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 Forearm Plank to Pike 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 Forearm Plank to Pike every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.