Seated Pike Compressions

abs, hip flexorsBodyweight

A dynamic and isometric exercise that strengthens the abs and hip flexors from a seated position. Improves active pike flexibility and lower-body control.

How to do it

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

2Place your palms flat on the floor beside your thighs or knees, leaning slightly forward.

3Brace your core and squeeze your quads tight.

4Lift your straight legs off the floor using your abs and hip flexors.

5Hold your legs at the top for a full second, then smoothly lower them back to the floor.

Common mistakes

Leaning too far back, taking tension off the target muscles and shifting it to your lower back.

Bending your knees, which ruins the active flexibility benefit.

Jerking your legs up, which can cause cramping or strain unformed hip flexors.

Breathing

Exhale as you lift your legs to get a deep abdominal contraction, then inhale smoothly as you lower them.

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.