Pike Hip Tap — how to, muscles worked, alternatives

How to do the Pike Hip Tap

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

Full technique — 6 steps

Start in a pike with hands and feet flat on the floor and your hips the highest point of your body.
Keep your legs nearly straight and your hands shoulder-width apart, fingers pointing forward.
Tighten your stomach and shift your weight onto one hand without letting your hips twist.
Lift the other hand and reach it back over your back to tap the opposite hip.
Return that hand to the floor and reestablish an even pike position.
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

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 45% of bodyweight
This exercise Pike Hip Tap 50% of bodyweight
Harder Decline Plank Shoulder Tap 65% of bodyweight

Too hard for now? Start with the Plank to Pike Toe Reach.

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.