Core / Flexores do QuadrilBodyweightMachine: Solo
Pike Compression Pulls
Comprehensive biomechanics and technique cues to execute Pike Compression Pulls with joint safety, maximal activation of the Core / Flexores do Quadril, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Equipment Alternatives
Dumbbells:
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Resistance Band:
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight / At Home:
Bulgarian split squat or assisted pistol.
Gym Machine:
Machine indicated: Solo