Bench Pike Hang
If you can already reach beyond your feet in a pike stretch, a Bench Pike Hang will intensify your pike stretch. Lengthen the posterior chain and loosen tight hamstrings and tight calves.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings
- Difficulty: Moderate
- Equipment: Bench, Weight Plate
Bench Pike Hang
- Begin squatting on a bench (feet together) that allows you to hold a weight plate underneath it.
- Aim to use a 25-to-45 pound weight plate, squat down, and secure it to the bottom of the bench by pulling up through both hands.
- Grip the weight firmly, straighten your elbows and completely straighten your legs into a standing pike stretch.
- Keep your knees straight and hold the bench pike hang for time.
- Exercise: Vertical Pike Hang
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Lats, Shoulders
- Difficulty: Beginner
- Equipment: Dumbbell, Barbell
- Exercise: Seated Pike Lift
- Type of Exercise: Mobility
- Muscles: Hips, Abdominals
- Difficulty: Moderate
- Equipment: Body Only
