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Instructions
- Sit on the floor with legs spread wide in a straddle position.
- Place your hands on the floor in front of you for support.
- Keep your back straight and engage your core.
- Lift both legs off the ground simultaneously as high as possible while keeping them straight.
- Lower both legs back down with control and repeat.
Technical Tips
- Maintain an upright torso without leaning back.
- Avoid using momentum; lift with active hip flexors and core engagement.
- Point your toes to maximise leg extension and control.
Breathing Tips
- Exhale as you lift both legs.
- Inhale as you lower them back down.
Medical restrictions
- Hip flexor strain
- Lower back injury
- Severe hamstring tightness
What is the main benefit of the Straddle Pike Double Leg Lift?
The main benefit of the Straddle Pike Double Leg Lift is building strong hip flexors and quadriceps while improving active flexibility and core compression strength essential for advanced skills like press to handstand and V-sits.
Is the Straddle Pike Double Leg Lift suitable for beginners?
No, the Straddle Pike Double Leg Lift is an advanced exercise due to its high strength and flexibility requirements; beginners should start with single leg lifts or bent knee variations to build foundational strength.
How can I progress towards the Straddle Pike Double Leg Lift?
You can progress towards the Straddle Pike Double Leg Lift by first mastering single leg lifts, strengthening your hip flexors with seated pike lifts, and improving core compression strength through V-sit holds and compression drills.
The Straddle Pike Double Leg Lift is an advanced bodyweight exercise that develops exceptional hip flexor and quadriceps strength combined with active flexibility. Executed by lifting both legs simultaneously while seated in a straddle position, it challenges compression strength and core stability. This movement is highly beneficial for gymnasts, dancers, and calisthenics athletes aiming to master press to handstand, V-sits, or straddle planche progressions. It trains the ability to lift the legs without external assistance, increasing mobility control and range. Due to its high demands, it should be performed only by practitioners with strong hip flexors and lower back stability to avoid strain. Integrating the Straddle Pike Double Leg Lift into your routine will enhance active flexibility, core compression strength, and overall lower body control for advanced movement skills and daily functional performance.