Kneeling Pike *typically on the back

NOTE: This is the exact opposite of “Kneeling Crunch” with spinal flexion

kneeling pike video

Springload:

⚪️ 1 white

Duration:

60-90 seconds

Regression:

on the front

Progression:

Add a second spring

3-POINT SET-UP:

  1. Elbows on the (front platform / carriage facing the back)

  2. Knees on the (carriage / platform)

  3. Hips down in a plank position

Body Part • Direction • Action Verb:

  • Maintain a strong neutral spine and PIKE your hips towards the ceiling

  • ACTIVELY RESIST back to a plank position

Range of Motion:

  • Only pike as far as you can maintain a “flat” back (<- obviously we mean neutral, not literally flat)

  • Think “halfway” to the ceiling

 Kinetic Checkpoints:

HEAD:
❌ Keep a fixed gaze throughout the movement

✅ Allow your neck to follow the natural movement of your spine.
✅ Look down slightly as you pike your hips up
✅ Look at your platform/carriage when you return to your plank

SHOULDERS:
❌ Allow your shoulders to shrug
❌ Sink into your shoulders (winged scapula)
❌ Allow your upper back to round

✅ Maintain a strong, neutral shoulder blade position throughout the movement. Think: “wide collarbone”

HIPS:
❌ Crunch or tuck your hips under
❌ Round your spine
❌ Pull your hips behind you like a child’s pose

✅ Maintain a neutral pelvis (not tucked) as you PIKE or “hinge” your hips
✅ Stop piking when you can no longer maintain a neutral spine or when you feel your back rounding into a crunch position
HINT: The majority of clients will need to stop just before their knees are under their hips (beyond that they will round their spine). This is a good visual to watch for!

KNEES:
❌ Focus on moving the carriage with your knees
❌ Allow your knees to pull all the way in

✅ Stop your range of motion *usually* when your knees are underneath your hips
✅ Focus on the hip hinge rather than pulling with your knees

HANDS/FEET:

Talking Points:

  • This exercise is exactly like Plank to Pike but on your knees

  • Think “neutral spine + hip hinge”

  • This is NOT a crunch exercise. You should not feel a gripping or crunching sensation in your abs

  • Your abs are working hard to maintain (stabilize) a neutral spine throughout the entire movement

  • This is a great deep core stability exercise

    NOTE: This exercise is usually ineffective on the front of the machine and is best performed on the back unless you are using it as a modification/regression of plank to pike on the front

Common Mistakes.