Quick Answer
Pike Stretch is a beginner stretching exercise that targets your hamstrings. It uses only your bodyweight. Stand with feet hip-width apart, knees slightly bent.
Video Tutorial
How to Perform the Pike Stretch
- 1
Stand with feet hip-width apart, knees slightly bent.
- 2
Engage your core and hinge forward at the hips, keeping your back straight.
- 3
Reach your hands towards the ground, shins, or feet, depending on flexibility.
- 4
Feel the stretch in your hamstrings and lower back.
- 5
Hold the stretch for 15-30 seconds, breathing deeply. Avoid bouncing.
- 6
Slowly return to the starting upright 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.
- !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.
Alternative Exercises
If the Pike Stretch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Lying Hamstring Stretch
Hamstrings • Other
Strap-Assisted Hamstring & Calf Stretch
Hamstrings, Calves • Other
Supine Strap Assist Groin Stretch
Hamstrings, Adductors • Other
Hamstring Foam Rolling
Hamstrings • Foam Roll
Leg Extended Hamstring Stretch
Hamstrings • Other
Supine Hamstring Stretch
Hamstrings • Body Only
Frequently Asked Questions
What muscles does the Pike Stretch work?
The Pike Stretch primarily works your hamstrings. Secondary muscles include the lower back and calves.
What equipment do I need for the Pike Stretch?
The Pike Stretch 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 Pike Stretch suitable for beginners?
Yes. The Pike Stretch 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 Pike Stretch 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 Pike Stretch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.