Pike (sideways with rotation)

Level: 1 2 3 4


Starting position:

Ground sideways

Strap length:

Mid-calf length

Functional classification:

Strength, Coordination


Rest your knees and palms, arms straight, feet in the straps.
Turn your pelvis to the right, raise your right hand up, resting on the palm of your left hand;
Feet in straps in line, right foot in front;
Lift straight legs and put your right arm under your torso, touching the floor.
Repeat the same for the other arm.
Strong active plank;
Do the exercise slowly, keeping your balance;
Strive for a vertical position of the body at the top point.

Recommended load:


Benefits of exercise

The peak (sideways with rotation) of the 4th level on the FISIO functional hinges is performed with support on a straight arm without touching the floor with the opposite hand

This exercise is one of the most difficult to work out the muscles of the press. You will need maximum concentration and control of motor actions throughout the entire performance. The load on the supporting arm trains the musculoskeletal system, strengthens stability in the shoulder and elbow joints.

The crease on the abs works out the oblique abdominal muscles and the rectus muscle. The movement of the free hand improves the mobility of the thoracic spine, opens the chest, adding flexibility to the upper shoulder.