Swiss Ball — Pike

Swiss Ball — Pike

The Swiss Ball Pike is the natural advanced progression from the Jackknife. Instead of bending knees, the practitioner keeps legs straight and raises hips toward the ceiling forming an inverted V. This exercise demands superior abdominal strength, excellent shoulder stability, and adequate hamstring flexibility. It is one of the most demanding exercises achievable with a Swiss ball.

Targeted Anatomy

The rectus abdominis and transversus abdominis work at maximum capacity to lift hips toward the ceiling. The hip flexors are the primary driver of hip flexion. The hamstrings must be sufficiently flexible for straight-leg position. The deltoids and serratus anterior support body weight in inverted position.

Step-by-Step Execution

1. Starting position: High plank, hands on floor. Feet on top of Swiss ball, toes pointed down.
2. Exhale — Pike: Keep legs straight and lift hips toward ceiling, rolling ball toward hands. Body forms a pronounced inverted V.
3. Top position: Hips at highest point, head between arms, gaze toward feet.
4. Inhale — Return: Slowly lower hips, rolling ball backward, returning to controlled plank.

Key Points

• Legs stay completely straight throughout.
• Shoulders bear significant weight — ensure strong wrists.
• Movement is slow and controlled — no speed or momentum.
• Keep core engaged permanently.

Repetitions

8-10 reps, 2-3 sets.

Modifications

• Beginner: Not recommended. Master Jackknife first.
• Intermediate: Partial pike (30-45 degrees), ball under shins.
• Advanced: Maximum amplitude, ball under toes only, 3-second hold at top.

Contraindications

• Shoulder pathologies.
• Carpal tunnel or wrist pain.
• Hypertension.
• Unstabilized lower back pain.

Target Audience

Reserved for advanced practitioners with excellent physical condition. Popular in preparation for gymnastics, CrossFit, and acrobatic sports.