Pike Slides
Pike Slides
Equipment: Dual Sided Disc Gliders
Difficulty: Advanced
Target Muscles: Core, shoulders, hip flexors, lower abs
How to Perform Pike Slides
Step-by-Step Instructions:
- Place a glider disc under each foot
- Start in a high plank position with hands under shoulders
- Keep your body in a straight line from head to heels
- Engage your core and keep your legs straight
- Slide both feet toward your hands, lifting your hips up
- Your body should form an inverted V position
- Keep your legs as straight as possible
- Slowly slide your feet back to plank position
- Repeat for desired reps
Recommended Sets & Reps:
- Intermediate: 2-3 sets of 6-8 reps
- Advanced: 3-4 sets of 10-15 reps
Form Tips:
- Keep your legs as straight as possible throughout
- Lead the movement with your hips, not your shoulders
- Control the gliders - don't let them control you
- Keep your core engaged the entire time
- Move slowly and deliberately
- Keep shoulders stable and strong
Common Mistakes to Avoid:
- Bending your knees during the pike
- Using momentum instead of muscle control
- Letting shoulders collapse or shift forward
- Not piking high enough
- Moving too quickly
- Arching your back in the plank position
Modifications:
- Easier: Start with knee tucks before progressing to full pikes, or reduce range of motion
- Harder: Pause at the top of the pike for 2-3 seconds, or increase reps
Benefits:
- Exceptional core strengthening exercise
- Builds shoulder stability and strength
- Targets hard-to-reach lower abs
- Improves balance and body control
- Develops functional strength
- Challenges coordination