written by Julie Chan, Pure Pilates instructor
I absolutely love piking! My first introduction to it was on the TRX and what a thrill it was to lift my body upside down and reach such height. Then I discovered that you can pike on just about any apparatus,whether it’s the reformer, tower, stability ball, and especially the chair. It’s such an exhilarating movement! My ultimate goal is to master the pike on the chair, and eventually progress to doing it on one foot!
I suggest starting with a stability ball or the Cadillac to perfect your pike. Here are my tips:
Stability Ball Pike: I began practicing on the stability ball and quickly realized how helpful it was. And if you fall off (which I definitely have, many times), at least you’re close to the ground! One time, I fell off and accidentally kicked my 95-year-old aunt in the shins , I felt like such a fool. But on the bright side, I managed to get through eight pikes, each one lifting me higher than the last! To avoid falling off, it helps to begin with more of your legs on the ball, then gradually progress by moving further out until only your feet are on the ball.
Trapeze Pike: I also practiced piking on the Cadillac, using the trapeze with the support of my elbows and forearms the box. This position really helped me focus on isolating my core. And no fear of falling off! From there, you can advanced to a full push-up position on your hands without the box and even add a push-up in between reps.
Chair Pike (aka Hamstring #3): Piking on the chair is incredibly challenging and something I am working on mastering. It can even feel a bit scary, like you might fall off at any moment. I struggle to achieve that perfectly rounded spine, but there's such a sense of accomplishment when I can feel my core doing the work, lifting me up without relying too much on my arms or legs. Practicing the pike with a flat back instead of a rounded one is a great way to ease the fear of falling over. I also like to experiment with heavier spring tension for added support and a bit more "umph."
Bonus Footage - This session with Julie targets everything from your hips to your feet, helping build strength, stability, and flexibility in the entire lower body. Perfect for all levels, this comprehensive workout is a great way to continue your Pilates journey and follow up on the Pilates Pike variations.
