Pike Jump

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Trunk Flexion
Intensity: Medium High



Stand with feet shoulder width or narrower.


Swinging both arms back to each side and squat down by bending knees and hips. Swing arms forward and jump upward. Immediately kick both legs forward while reaching forward so hands make contact with feet with legs straight. Extend body vertically, land, and squat down to absorb impact. Pull arms back and repeat if needed.


Movement can be performed in successive repetitions or as single rep. If performed as singe rep, arms can remain extended forward during landing phase, and to not need to be pulled back immediately to initiate subsequent jump.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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