Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
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MySetPlan shows you when to use Slider Pike, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The slider pike is an advanced core exercise where you pike your hips up while sliding your feet toward your hands. With legs straight, this creates intense rectus abdominis and hip flexor engagement. The sliding surface allows smooth, controlled movement throughout.
When to use it
Use for advanced core work for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Start in a high plank with feet on sliders. Keep your legs completely straight as you pike your hips toward the ceiling. Slide your feet toward your hands until your body forms an inverted V. Lower with control back to plank.
Also targets: Shoulders, hip flexors
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We slot it into the right day with sets, reps, and progression you can follow.
Start in high plank with feet on sliders.
Keep legs straight for optimal results.
Pike your hips toward ceiling.
Slide feet toward hands.
Lower back to plank.
Control the movement.
Similar to stability ball pike.
Keep legs straight for optimal results.
Control the pike and return.
Great for ab strength.
Use slider pikes as an advanced progression beyond knee tucks or when building toward hanging leg raises. They work well in core circuits and provide an excellent challenge without requiring a pull-up bar.
Bending knees - this is a common issue that reduces exercise effectiveness.
Letting your knees drift away from the intended line during the Slider Pike changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Going too fast which reduces muscle tension and control.
Rushing through the Slider Pike makes it easier to lose position and harder to keep tension on your Rectus abdominis. Slow down enough to control both the lifting and lowering portions of each rep.
Losing control for optimal results.
On an upper-body pulling movement like the Slider Pike, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced for optimal results.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps. Rest 60s.
MySetPlan places Slider Pike inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Slider Pike — and builds them into a monthly program. Every set, every rep, planned out.
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Slider Pike
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Frequently Asked Questions About the Slider Pike
The Slider Pike primarily targets the Rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Slider Pike include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Slider Pike is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Slider Pike, the recommended approach depends on your goals. 3 sets of 8-12 reps. Rest 60s. For strength, use 6-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Slider Pike typically requires a sliders, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Slider Pike include: Stability Ball Pike, V-Up. These exercises target similar muscle groups as the Slider Pike and can be used as substitutes based on your equipment availability, gym setup, or training preferences.