Seated Pike Compression

What is Seated Pike Compression:

The Seated Pike Compression is a core exercise that primarily works the rectus abdominis with the hip flexors and is a prerequisite exercise for the L-sit. It involves being in a seated pike position and lifting the legs off the ground through both spinal and hip flexion.

Key Benefits:

  • Size and Strength: Works primarily the rectus abdominis, as well as the hip flexors, promoting muscle growth and strength improvement.
  • Hip Flexor Strength: As the exercise involves hip flexion, it can help strengthen the hip flexor muscles, improving hip mobility.
  • Functional Strength: Improves spinal flexion strength, core stability, hip mobility, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Regular Crunch: A traditional spinal flexion or crunch exercise that targets the rectus abdominis muscle by lifting the upper body off the floor to create spinal flexion.
  • Reverse Crunch: A crunch variation that lifts the lower body towards the chest to flex the spine and contract the rectus abdominis muscle.
  • Seated Straddle Compression: A variation where the legs are wide apart rather than together and places more emphasis on the hip muscles.

How to perform Seated Pike Compressions:

  • Starting Position: Sit on a flat surface with your legs straight together. Place your hands on your sides for support, with your shoulders depressed and protracted.
  • Execution: Initiate the movement by engaging your core muscles, particularly your rectus abdominis and hip flexors, to lift your legs off the ground. Hold the top position briefly, then lower your legs back to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position.
  • Hand Use: Use your hands to support yourself for stability and press the ground at each repetition for optimal performance.
  • Scapular Engagement: Maintain scapular depression and protraction throughout the movement for optimal performance.
  • Pelvic Positioning: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle for optimal performance.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing it with your fingers to support yourself instead of your palms
    • Doing it with a bent knee
    • Moving your hands close to your hips
    • Doing it with one leg at a time
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Keeping your palms on the ground
    • Moving your hands away from you and leaning forward
    • Lifting your legs as much as possible
    • Progressing to a harder variation/exercise