Pike Stand
Improve flexibility with the Pike Stand! Stretch those hamstrings and lower back with this simple yet effective exercise.
Required Equipment
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
Pike Stand Stretch
Starting Position:
1. Stand facing the box with your feet hip-width apart.
2. Place one foot on the box, positioning it securely with the toes pointing forward.
3. Bend at the hips and extend your arms forward toward the floor, keeping your back straight.
Movement:
4. Walk your hands forward on the ground until your body forms a straight line from your hands to your elevated foot on the box. Your other foot should be off the ground.
5. Engage your core to maintain balance and stability throughout the movement.
6. Hold this position for a few seconds, breathing deeply and feeling the stretch in your hamstrings and lower back.
Return to Starting Position:
7. Carefully walk your hands back towards your body, bringing your foot down off the box.
8. Stand upright, returning to your starting position.
Tips:
- Keep your legs straight throughout the exercise, but do not lock your knees.
- Focus on maintaining a straight line from your head to your elevated foot to maximize the stretch.
- If you're unable to reach the ground with your hands, feel free to bend your knees slightly.
Repetitions:
- Perform the stretch for 3-5 holds, gradually increasing the duration as you become more comfortable.