Ab Pikes on Slide Board
-
Core
Stability
Bodyweight
Mobility and Control
-
Slide Board, Gliding Disc, or Towel on Hard Surface
-
Advanced
Overview
The Ab Pike on Slide Board is a high-demand core exercise that targets anterior trunk control, dynamic stability, and mobility. Performed from a push-up position with both feet on a slide board, the athlete uses core engagement to pike the hips upward, creating a V-shape with the body while maintaining control throughout the movement.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Obliques
Serratus anterior
Shoulders (isometric support)
STEP-BY-STEP INSTRUCTIONS
Start in a high plank position with both feet on a slide board or gliders and hands securely placed on the ground or stable surface.
Keep your legs straight, body aligned from head to heels, and core fully engaged.
Initiate the movement by driving your hips upward toward the ceiling, sliding your feet in and lifting into a pike position.
Aim for a controlled pike—not just bending at the hips, but actively lifting with core engagement.
Pause briefly at the peak of the movement.
Slowly lower your hips back down to the starting plank position with control.
Repeat for the desired number of repetitions, keeping tension in the core throughout.
Benefits
Trains advanced core strength and motor control
Enhances anterior chain stability
Challenges shoulder and scapular stability
Builds control in dynamic core positions
COACHING CUES
Keep your legs straight-drive your hips, not your knees
Lift with your core, not your back
Control the return and do not drop your hips
Think about folding at the waist with intention
Notes
The Ab Pike on Slide Board builds high-level core strength, stability, and control. It’s ideal for progressing athletes, post-rehab clients, and anyone looking to increase dynamic core capacity in functional plank-based movements.