Pike (Ab Wheel)

An advanced core exercise where you start in a plank with feet on the ab wheel and pike your hips upward.

Instructions

1. Start in a plank position with both feet placed on the ab wheel handles.
2. Keep your hands on the floor directly beneath your shoulders.
3. Engage your core and maintain a straight body line.
4. Drive your hips upward in a pike motion, rolling the ab wheel toward your hands.
5. Your body should form an inverted V shape at the top of the movement.
6. Lower yourself back to the plank position in a controlled manner.
7. Repeat for the prescribed number of repetitions.

Tips

• This movement emphasizes the lower abdominals and hip flexors intensely.
• Maintain core tension throughout to prevent your hips from sagging.
• Keep your arms straight and elbows locked to maximize stability.
• Start with controlled, slower repetitions before attempting higher speeds.
• This is an advanced variation; master standard ab wheel rollouts first.