Pike Hold (Floor)

Step 1. A static bodyweight support with both hands and feet on the floor and hips raised in a pike position. Place your hands and feet securely on the floor, then raise your hips. Keep your elbows straight and actively push the floor away through your shoulders. Maintain a controlled, stationary position without bending your elbows, lowering your head for push-up repetitions, or raising your feet onto a surface. Hold for up to 30 seconds. Stop earlier for loss of alignment, loss of active shoulder support, or pain. Record actual seconds, hand and foot spacing, and alignment. This is the floor variation, not a pike push-up or an elevated-feet pike hold.