Quick Answer
Seated Pike Compression Lift is a intermediate strength exercise that targets your abdominals and hip flexors. It uses a other. Sit on the floor with legs extended straight out in front, feet together.
Video Tutorial
How to Perform the Seated Pike Compression Lift
- 1
Sit on the floor with legs extended straight out in front, feet together.
- 2
Place hands on the floor beside hips, fingers pointing forward.
- 3
Engage core and hip flexors.
- 4
Keeping legs straight, lift them off the ground as high as possible by compressing your abs and hip flexors.
- 5
Focus on bringing your torso and legs closer together.
- 6
Hold the top position briefly.
- 7
Slowly lower legs back to the starting position.
- 8
Repeat for desired repetitions.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Seated Pike Compression Lift 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 Lift work?
The Seated Pike Compression Lift primarily works your abdominals and hip flexors. Secondary muscles include the quadriceps and obliques.
What equipment do I need for the Seated Pike Compression Lift?
The Seated Pike Compression Lift needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Seated Pike Compression Lift suitable for beginners?
The Seated Pike Compression Lift 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 Seated Pike Compression Lift 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 Lift every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.