Arched Back Pike Leg Lifts
Arched Back Pike Leg Lifts
Muscle Group Stretched: Hamstrings
Muscle Group Strengthened: Hip Flexors
Type of Stretch: Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Can comfortably touch toes in a flat back pike stretch
This variation of pike leg lifts is especially challenging because it isolates the hip compression strength from the core compression (which we sometimes also use to lift our legs). By maintaining an arch with our back, we keep the pelvis tilted forwards, making it even harder to lift our legs. This is a great end-range strengthener for the quads and hip flexors (strengthening them while they’re in a shortened position).
How To
Step 1
Start sitting in a pike with your back against a wall. Raise your arms overhead and arch your back, pulling your belly forwards, making space between your low back and the wall. Keep your arms reaching back overhead, fingertips touching the wall.
Keep this arched-back position for the duration of this exercise.
Step 2
Maintaining your back arch and arms reaching overhead, lift one leg off of the ground as high as you can while keeping that leg straight, then drop it back to the floor.
Repeat for 8-12 leg lifts on one leg, then switch legs.
Modifications
Need to make it easier?
Sit on a yoga block (elevate your hips).
Place a physical support, like a foam roller, yoga block, or rolled up towel, between your mid back and the wall to help keep your back arched.
Want to make it harder?
Add a deeper backbend, leaning forwards farther with your belly.
Related Content
Flexopedia: Supine Leg Lifts with Hips on Block(s)
Flexopedia: Arched Back Supine Leg Lifts
Blog Post: Flat Split on the Floor but Not in the Air - What Gives?
Blog Post: How to Tell if Hamstring “Tightness” is Nerve or Muscle Tension
