Decline Elbow Pike Plank
Decline Elbow Pike Plank is a bodyweight strength exercise targeting the abs. Performed with feet elevated, the piking motion engages the deep core and hip flexors while the decline position increases overall difficulty.
How to do it
- Place your forearms on the floor and position your feet on an elevated surface behind you.
- From a decline elbow plank position, pike your hips upward toward the ceiling.
- Hold the pike position briefly, squeezing your core.
- Lower your hips back to the decline plank position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your forearms pressed firmly into the floor.
- Elevate your hips straight up toward the ceiling.
- Engage your abdominal muscles as you pike upward.
- Keep your legs as straight as comfortable during the lift.
- Return slowly to the starting decline position.
Breathing: Exhale as you pike your hips upward, and inhale as you lower back down to the starting position.
Common mistakes
- Sagging hips during the plank phase, which places unnecessary strain on the lower back.
- Bending the knees excessively during the pike, reducing the demand on the core.
- Rushing the movement, which prevents proper muscle engagement and control.
Muscles worked
Primary: abs. Secondary: shoulders, upper arms.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 45–60 s
Build muscle
3–4 sets × 8–10 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if my shoulders feel tired before my abs?
It is normal for the shoulders and upper arms to fatigue early since they stabilize your body weight. Focus on pushing the floor away with your forearms.
How high should the elevation for my feet be?
Start with a low surface like a sturdy box or low step. As you grow more comfortable, you can increase the height.
Can I do this exercise every day?
For recovery, it is best to include core strengthening movements 2 to 3 times per week rather than daily.