Pike Stretch

How to do it

1. Stand with the feet together and the knees straight but not locked.
2. Put the hands on the hips and lengthen the spine.
3. Hinge forward from the hips, keeping the back long, until you feel the stretch behind the legs.
4. Let the hands hang toward the floor or hold the shins, and let the head relax.
5. Hold for 30 to 45 seconds, breathing slowly, then roll up slowly to standing.

Tips

• Think of tipping the pelvis forward rather than bending the back.
• Shift the weight slightly toward the balls of the feet.

Common mistakes

• Bouncing to get lower.
• Rounding through the lower back.
• Hyperextending the knees.

Muscles worked by the Pike Stretch

• Hamstrings (biceps femoris) Primary36%
• Hamstrings (semitendinosus/-membranosus) Primary34%
• Calves (gastrocnemius) Secondary14%
• Gluteus maximus Minor8%
• Spinal erectors (lower back) Minor8%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.

Pike Stretch alternatives

Same equipment

• Elevated Hamstring StretchBodyweight
• Seated Hamstring StretchBodyweight
• Single Leg Seated Hamstring StretchBodyweight
• Standing Hamstring StretchBodyweight
• Seated Forward FoldBodyweight

Different equipment

• Lying Hamstring Stretch with BandResistance band

Similar exercises

• Standing Toe TouchBodyweight

Frequently asked questions

What muscles does the Pike Stretch work?

Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.

Is the Pike Stretch good for beginners?

Yes. The Pike Stretch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Pike Stretch?

For example the Elevated Hamstring Stretch, Seated Hamstring Stretch and Single Leg Seated Hamstring Stretch. They train mostly the same muscles.

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