Elbow pike

The quick read

What is Elbow pike?

Elbow pike is a floor movement used in stretching and mobility sessions. People often include it when they want to bring attention to shoulders, core, hamstrings. Its value comes from how it fits the person and the routine, rather than how closely the body matches a picture.

The illustration offers orientation. Use your own comfortable range and leave room to breathe normally.

Use it well

How to approach the movement

A mat, rug, or folded towel can make floor contact more comfortable. Plan the transition down and back up before you begin, especially if kneeling or balance is difficult.

Enter gradually, pause where the sensation is mild and clear, and come out with the same control. Bouncing, forcing, or holding your breath usually adds effort without making the movement more useful.

Step-by-step instructions

1. Start in a forearm plank, elbows under shoulders.
2. Lift your hips up and back into an inverted V.
3. Hold while pressing your forearms into the mat.

Helpful cue

Soften your knees if needed to keep your back long.

Make it gentler

For less intensity, keep your knees bent and leave out any elbow bend.

Movement precautions

Keep your back long and avoid collapsing through your shoulders.

Routines that include this movement

Safety

When to choose another option

Stop with sharp pain, tingling, numbness, dizziness, weakness, or symptoms that travel. If you are managing an injury, recent surgery, pregnancy-related concern, joint instability, or persistent pain, ask a qualified clinician how this movement should be adapted.