Mobility
Seated Pike Leg Lift
The seated pike leg lift trains your hip flexors by lifting your heels from the floor with your legs straight. It builds control when drawing your legs toward your torso.
- Intermediate
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your legs straight together in front of you.
- Place your palms on the floor beside your thighs.
- Lift both heels slightly off the floor without bending your knees.
- Hold your heels off the floor for one second.
- Lower your heels back to the floor.
Form cues
- Breathe out as you lift.
- Keep your shoulders away from your ears.
- Keep your hips planted.
Common mistakes
- Leaning backwardKeep your torso upright rather than tipping back to gain clearance.
- Swinging the legsStart each lift from a complete stop so momentum does not drive the movement.
- Dropping the heelsControl the descent until your heels touch down quietly.
Safety
Forcing lift height or continuing through fatigue can cause hip-flexor cramping or discomfort at the front of the hip. Tight hamstrings can also make the straight-leg position uncomfortable.
- Use a firm, nonslip surface for your hands and hips.
- Start with alternating single-leg lifts if lifting both legs is too difficult.
- Reduce the lift height as control fades; stop if you feel cramping or joint pain.
If hamstring tightness prevents comfortable sitting, use a firm cushion under your hips; get professional advice first if you have ongoing hip or lower-back pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
If alternating legs, perform the target reps on each side.