Sliding Disc Pike

Abs, Hip flexorsSliders

A core and shoulder stability exercise using slider discs. It demands tight plank control and hamstring flexibility.

How to do it

1Set up in a high plank on straight arms with the balls of your feet on the slider discs.

2Brace your abs and glutes to form a straight line from head to heels.

3Keep your legs straight, drive your hips up toward the ceiling, and pull your feet toward your hands.

4Hold the top inverted V-shape for one second.

5Slide your feet back with control into the starting plank without letting your lower back sag.

Common mistakes

Bending your knees as you pull takes the tension off your abs.

Letting your lower back collapse at the bottom of the plank stresses your spine.

Bending your elbows during the movement compromises shoulder stability.

Breathing

Exhale as you pull your feet in and lift your hips. Inhale as you slide back into the high plank position.

Make it harder or easier

To regress, pull your knees into your chest instead of doing straight-leg pikes. To progress, slow down the eccentric phase or hold the top pike for two seconds.

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.