# Pike Hip Tap

An alternating tap drill in a pike position on hands and feet, reaching one hand back to the opposite hip. Trains the abs and obliques to keep the hips level while support shifts to one hand.

- Intermediate · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/pike-alternating-opposite-hip-taps/video/male.mp4
- HTML: https://seto.fit/exercises/pike-hip-tap/

## Muscles worked

- Obliques: 8/10
- Abs: 7/10
- Lower back: 4/10

## How to do the Pike Hip Tap

1. Start in a pike on hands and feet, hips highest.
2. Shift onto one hand and reach the other back to the opposite hip.
3. Return your hand to the floor and repeat on the other side.
4. Keep your hips at the same height throughout.

### Full technique — 6 steps

1. Start in a pike with hands and feet flat on the floor and your hips the highest point of your body.
2. Keep your legs nearly straight and your hands shoulder-width apart, fingers pointing forward.
3. Tighten your stomach and shift your weight onto one hand without letting your hips twist.
4. Lift the other hand and reach it back over your back to tap the opposite hip.
5. Return that hand to the floor and reestablish an even pike position.
6. Repeat on the other side, alternating taps while keeping your hips at the same height.

## Common mistakes

- Hips rocking side to side
- Hips dropping between taps
- Shifting weight side to side
- Rushing through the taps

## Form cues

- Keep hips high
- Tap without shifting
- Press through the palms
- Tighten stomach each rep

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 15 s · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 3–4 sets of 12–16 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 16–24 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plank to Pike Toe Reach](https://seto.fit/exercises/plank-to-pike-toe-reach/) — 45% of bodyweight
- **This exercise: Pike Hip Tap — 50% of bodyweight**
- Harder: [Decline Plank Shoulder Tap](https://seto.fit/exercises/decline-plank-shoulder-tap/) — 65% of bodyweight

## Quick answers

### What muscles does the Pike Hip Tap work?

Primary: Obliques 8/10, Abs 7/10. Also works: Lower back 4/10.

### When should I do the Pike Hip Tap in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Pike Hip Tap?

Strength: 3–4 sets of 8–12 reps, rest 1 min 15 s, 3 reps in reserve. Muscle growth: 3–4 sets of 12–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 16–24 reps, rest 45 s, 3–4 reps in reserve.

### What is an easier version of the Pike Hip Tap?

Plank to Pike Toe Reach (45% of bodyweight).

### What is a harder version of the Pike Hip Tap?

Decline Plank Shoulder Tap (65% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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