Standing Single Leg Pike
The Standing Single Leg Pike stretch uses gravity to pull the stretch deeper into your posterior chain. Because it pressed into one leg at a time, the intensity of the stretch increases.
- Type Of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Moderate
- Equipment: Body Only, Yoga Block
Standing Single Leg Pike (Right Side)
![Standing Single Leg Pike 1 Standing Single Leg Pike Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/StandingSinglePikeR-2.jpg)
![Standing Single Leg Pike 2 Standing Single Leg Pike End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/StandingSinglePikeR-3.jpg)
![Standing Single Leg Pike 3 Standing Single Leg Pike](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/06/StandingSingleLegPike.jpg)
- Begin standing about one foot from a wall, facing away.
- Bend your left knee and place your shin on the wall behind you.
- Fold down into a pike stretch, reach toward the floor, and press your hips back toward your left heel and the wall.
- Before folding too deep, be sure you have an anterior pelvic tilt (APT).
- Use your hands and props if necessary to maintain balance and lengthen your torso along your right leg.
- Hold a comfortable, yet challenging single leg pike for time.
![Standing Single Leg Pike 4 Wide Hurdler](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/HAMsSE16-3.jpg)
- Exercise: Wide Hurdler
- Type of Exercise: Flexibility
- Muscles: Hamstrings, Glutes, Calves
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
![Standing Single Leg Pike 5 Bent Vertical Lunge](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/HAMsSE20-3.jpg)
- Exercise: Bent Vertical Lunge
- Type of Exercise: Flexibility
- Muscles: Hips, Quadriceps
- Difficulty: Moderate
- Equipment: Body Only