Quick Answer
Feet Elevated Pike Hold is a intermediate strength exercise that targets your shoulders. It uses only your bodyweight. Place your feet on an elevated surface and walk your hands back until your torso is nearly vertical.
Video Tutorial
How to Perform the Feet Elevated Pike Hold
- 1
Place your feet on an elevated surface and walk your hands back until your torso is nearly vertical.
- 2
Keep your legs straight and hips high, forming an inverted V shape with your body.
- 3
Maintain a tight core and push through your shoulders to hold the position steadily.
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.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Feet Elevated Pike Hold 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 Feet Elevated Pike Hold work?
The Feet Elevated Pike Hold primarily works your shoulders. Secondary muscles include the core, triceps and upper back.
What equipment do I need for the Feet Elevated Pike Hold?
The Feet Elevated 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 Feet Elevated Pike Hold suitable for beginners?
The Feet Elevated Pike Hold is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Feet Elevated 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 Feet Elevated Pike Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.