Wall Elbow Pike Hold Plank
The wall elbow pike hold plank is a bodyweight core and shoulder exercise where the feet are elevated on the wall and the hips are raised into a pike position while supported on the forearms. This movement intensifies core and shoulder activation compared to a flat plank.
How to do it
- Place your forearms on the floor and walk your feet up the wall until your hips are raised and your body forms an inverted V shape.
- Keep your elbows directly under your shoulders and press firmly into the forearms.
- Engage your core and hold the pike position with a straight line from elbows to hips.
- Maintain the position for the desired duration, breathing steadily.
- Carefully walk your feet back down the wall to return to the starting position.
Form cues
- Press forearms firmly into the floor
- Keep your shoulders away from your ears
- Stack your hips directly over your shoulders
- Keep your back flat and core tight
- Look toward your feet to keep your neck neutral
Breathing: Breathe steadily throughout the hold. Avoid holding your breath, as this can increase blood pressure.
Common mistakes
- Dropping the head: Puts unnecessary strain on the neck muscles.
- Bending the knees: Reduces the challenge to your core and hips.
- Shrugging shoulders: Increases tension in the upper traps instead of the core.
- Arching the lower back: Can cause discomfort and reduces core engagement.
Muscles worked
Primary: abs. Secondary: shoulders, upper back, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 40 seconds, rest 60s
Lose weight
3 sets x 30-45 seconds, rest 45s
Build muscle
4 sets x 45-60 seconds, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your shoulders or lower back, stop immediately and ease off.
- If you have high blood pressure or feel lightheaded, please consult a professional before attempting inverted exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it primarily in your abdominal muscles and shoulders. If you feel it in your lower back, your core may be fatigued; stop and rest.
How high should my feet go?
Start at a height where you can maintain a straight line from your elbows to your hips. You can walk higher as you get stronger.
Is this safe for beginners?
It is an intermediate move. If you are new to core training, start with a standard elbow plank on the floor first.