Gymnastics
Pike Jump
The pike jump is a gymnastics jump with straight legs lifted together in front of you during flight. It trains explosive leg power, body control, and landing coordination.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand tall with your feet together.
- Dip into a shallow squat with your arms behind you.
- Jump straight upward from both feet using an upward arm swing.
- Lift your straight, joined legs toward horizontal as you approach the top of the jump.
- Lower your legs beneath you before touching down.
- Land on both feet with your hips and knees bending to absorb the impact.
- Return to a balanced standing position.
Form cues
- Keep your eyes forward
- Point your toes in flight
- Keep landing knees aligned with toes
Common mistakes
- Folding before takeoffFinish pushing off the floor before bringing your legs forward.
- Throwing your chest downwardBring your thighs toward your torso rather than diving your shoulders toward your feet.
- Forcing a bigger pikeUse a smaller leg lift until you have enough airtime to finish the shape without rushing the landing.
Safety
A mistimed return from the pike can cause a fall onto your heels or buttocks. Stiff or uneven landings increase stress on your ankles and knees, especially as you tire.
- Use a clear, unobstructed spring floor intended for gymnastics.
- Warm up with gentle leg movements and low straight jumps.
- End the set if landings become loud or require a recovery step.
Choose straight jumps or seek guidance from a physiotherapist first if you have current ankle, knee, hip, or back pain, or cannot comfortably lift your legs straight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Reset fully between jumps; prioritize a controlled shape over continuous repetitions.