Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Sliders
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-12 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Slider Pike could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Slider Pike as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Slider Pike. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Slider Pike is a sliders. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.