Weighted Plank Pikes
Muscle Groups: Abs
Weighted Plank Pikes focuses on Abs, with Hips, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Plank Pikes with proper form and technique.
- 1
Start in a high plank position with your hands directly under your shoulders and feet hip-width apart, holding a weight (like a dumbbell) on your back if possible.
- 2
Engage your core and, while keeping your legs straight, lift your hips toward the ceiling, forming an upside-down V shape.
- 3
Hold for a moment at the top, then lower your hips back to the starting plank position without sagging your lower back.
Tips for Success
These tips will help you perform Weighted Plank Pikes safely and effectively while maintaining proper form.
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Keep your body in a straight line from head to heels throughout the movement to avoid straining your lower back.
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Don't let your shoulders creep up toward your ears; keep them relaxed.
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Make sure your core is engaged to maintain stability and support your lower back.
Secondary Muscles
While Weighted Plank Pikes primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Plank Pikes, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Plank Pikes, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
