Pike Leg Lift Over

https://vimeo.com/1074715050

Alternatives

  • Leg Raises
  • Flutter Kicks
  • Toe Touches

Summary

The pike leg lift over is a challenging core movement where your legs, raised in a pike position, lift over an object. It improves lower ab strength, control, and coordination.

Benefits of the Pike Leg Lift Over

  • Strengthens the lower abdominals
  • Enhances flexibility and mobility
  • Trains control and precision
  • Great for advanced bodyweight core work
  • Can be modified with object height

Pike Leg Lift Over Muscles Worked

  1. Primary: Rectus Abdominis, Hip Flexors
  2. Secondary: Obliques, Transverse Abdominis

Instructions

  1. Sit in a pike position with legs extended straight in front of you
  2. Place a small object (e.g., dumbbell or yoga block) in front of your feet
  3. Place your hands on the floor for support
  4. Keeping legs straight, lift them over the object side-to-side
  5. Move slowly and avoid leaning back
  6. Keep core engaged and spine tall
  7. Repeat for the desired number of reps

Common Mistakes

  1. Leaning too far back and losing core engagement
  2. Bending the knees during the lift
  3. Using momentum to swing the legs
  4. Lifting too quickly and losing form
  5. Placing the object too far away or too high too soon