Slider Pike
Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for advanced core work for optimal results. The Slider Pike — a compound pulling movement — is one of the most effective ways to train your core, with secondary work on your Shoulders.
Everything You Need to Know About the Slider Pike
The Slider Pike is a intermediate difficulty exercise that targets your Rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced core work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Slider Pike work?
Primary
Secondary
Stabilizers
Step-by-step: Slider Pike
- 1
Start in high plank with feet on sliders.
- 2
Keep legs straight for optimal results.
- 3
Pike your hips toward ceiling.
- 4
Slide feet toward hands.
- 5
Lower back to plank.
- 6
Control the movement.
What are the best tips for the Slider Pike?
Similar to stability ball pike.
Keep legs straight for optimal results.
Control the pike and return.
Great for ab strength.
Mistakes to watch for on the Slider Pike
Bending knees - this is a common issue that reduces exercise effectiveness.
Letting your knees collapse inward during the Slider Pike puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Going too fast which reduces muscle tension and control.
Rushing through the Slider Pike reduces the time your Rectus abdominis spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Losing control for optimal results.
On pulling movements like the Slider Pike, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
Who should do the Slider Pike?
Intermediate to advanced for optimal results.
How to Program the Slider Pike
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.
What are good alternatives to the Slider Pike?
Other Variations
- Slider Knee Tuck
- Slider Pike to Push-Up
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Keep legs straight.
- Control movement.