Pike Compression

Abs, Hip FlexorsBodyweight

A seated core and hip flexor exercise that develops lower-body control and active flexibility.

How to do it

1Sit on the floor with your legs straight out in front of you and feet together.

2Place your palms on the floor beside your thighs or closer to your knees.

3Lean your torso slightly forward while keeping your back flat.

4Brace your core and lift your straight legs off the floor, pulling them toward your chest.

5Hold at the top for a moment, then smoothly lower your legs back down.

Common mistakes

Rounding the back excessively, shifting work from the core to the lower back.

Bending the knees, which significantly reduces hip flexor recruitment.

Using momentum or jerking instead of controlled muscle engagement.

Breathing

Exhale as you lift your legs; inhale as you lower them back down.

Make it harder or easier

To make it easier, place your hands closer to your hips. To make it harder, slide your hands further down toward your feet.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.