Pike Walk
The Pike Walk is a dynamic exercise that improves both your flexibility and strength. It is an excellent way to activate your whole body, with a focus on the shoulders, hamstrings, and core.
Execution
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1
Begin in a standing position with your feet hip-width apart.
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2
Bend at your hips and place your hands on the floor in front of your feet. Keep your legs as straight as possible.
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3
Walk your hands forward until you are in a plank position. Ensure that your body forms a straight line from your head to your heels.
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4
Now walk your feet toward your hands while trying to keep your legs straight. You will come into a sort of pike position.
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5
Repeat the movement by walking your hands forward again.
Benefits
- Improves hamstring flexibility.
- Strengthens the shoulders and core.
- Helps develop balance and coordination.
Common Mistakes
- ! Bending the knees too much: Try to keep your legs as straight as possible to stretch the hamstrings effectively.
- ! Not keeping the back straight: Ensure that your back is straight during the plank position to properly train the core.
Primary Muscles
This exercise primarily targets the shoulders, core, and hamstrings. The arms and back muscles are also lightly trained.
Possible Alternatives
- To increase the intensity, you can add a push-up each time you reach the plank position.
- If the exercise is too challenging, you can shorten the distance you walk with your hands.
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