Getting Deeper Into Your Pelvic Floor + Deep Core with the Pike to Plank Movement

For all health & fitness enthusiasts and professionals, today I am sharing one of my favorite full-body movements that builds deep core activation and fascial integrity in a way most people have never experienced. And the best part? You don’t need any special equipment or to be “fit enough” to start.

Let’s break it down.

Why I Don't Start Pike to Planks on the Floor

Even with my strongest clients—including high-level athletes—I never start this movement on the floor. Why?

Because when you're on the mat, the tendency is to default into the superficial core muscles (think: abs only). But the real power comes from engaging the pelvic floor, deep core, and fascial system—and that connection is easier to find when you're elevated.

For everyday movers, starting on a chair or countertop makes the movement more effective and accessible.
For professionals, this is a simple adjustment that can make a huge difference in how your clients engage their bodies.

Reframing Modifications

Modifications aren't regressions—they're tools for smarter movement.

If you’re an exerciser who thinks “modifying” means doing less, think again. Elevating the hands can actually help you feel more and connect deeper.

If you (or, for our professionals, a client) struggle with wrist discomfort or lack core awareness, elevating the surface (even to a kitchen counter!) makes the movement more accessible and more effective.

Why This Movement Works: It's a Fascial Connector

The pike to plank is more than just a core exercise. It’s a fascial movement that creates connection from the feet through the pelvic floor, along the spine, and out the top of the head.

When done intentionally, you’ll feel a cascade of engagement—quads, glutes, obliques, postural muscles—all working together to support the spine and stabilize the body.

This is the type of movement that trains your body to move better in life—not just during your workout.

Key Technique Cues (For You or Your Clients)

Here’s what to focus on to get the most out of this movement:

• Start elevated — use a chair or countertop.

• Lengthen your spine by pulling the chest forward while reaching SITS bones back.

• Try feet together to activate the midline and improve full-body connection.

• Lift the heels to fire the pelvic floor and deep lower core.

• Go barefoot to truly activate the feet and tap into the fascial lines.

• Shorten your range of motion can help you feel this movement deeper in the body, which means you can get stronger faster!

• Exhale to round forward into plank, inhale to return to pike—let the breath guide the movement.

And if you’re a pro: remember to cue quality over range. A smaller range of motion with better form will always outperform a bigger range with poor engagement.

Why This Exercise Belongs in Every Routine

For the everyday exerciser, this is a go-to move you can do daily to wake up your core and spine, improve posture, and feel more aligned in your body.

For professionals, this is a movement really helps your clients/patients to tap into their pelvic floor, deep core and fascia when done correctly. And, you can confidently assign this movement as homework, knowing it builds real, functional strength and stability—without overwhelming your clients.

Final Thoughts

This is a staple movement I return to time and time again—not just because it feels amazing, but because it builds connection in a deep, sustainable way.

So whether you're working on your own body or guiding others, remember: simple doesn’t mean easy. And going higher (on a chair or countertop) might be exactly what helps you or your clients to go deeper and move more effectively.

Want more breakdowns like this that integrate core, fascia, and functional movement?

Explore my Core Rehab Program for a progressive approach to movement that supports your body from the inside out—whether you're rehabbing, rebuilding, or helping others do the same.