Exercise
Posterior chain and core control in a standing pike-like position.
Setup instructions
Stand on carriage facing footbar, heels against shoulder blocks, hands on bar.
Breathing cues
Inhale to prepare, exhale to move carriage, inhale to return.
Movement steps
- 1Keep rounded shape and press carriage out from hips.
- 2Return carriage by deepening abdominal support, not by dropping weight forward.
Common mistakes
Collapsing shoulders; overloading wrists; losing core engagement.
Safety notes
Limit range if hamstring tension is excessive.
Focus Areas & Conditions
Lower Back Discomfort
Suitability: Elephant teaches a supported hip hinge and hamstring length, which may help some people organise the pelvis before deeper flexion work.
Caution: Keep the spine long and knees soft. Stop if hamstring pulling turns into lower-back strain.
Variations
- related: Long Stretch - Long stretch series progression from standing pike control.
Connections
Related exercises
FAQs
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