Description:
The Discs Pike lifts the thigh up toward the torso against resistance to train the hip flexors. Strong hip flexors support sprinting, kicking, and core stability.
Benefits:
- Strengthens the hip flexors.
- Supports sprinting, kicking, and knee drive.
- Improves core and hip stability.
- Helps balance the muscles around the hip.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Iliopsoas (Hip Flexors)
Secondary Muscles
- Rectus Femoris
- Abdominals and Core
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set up so the working leg can lift up toward your torso against the resistance.
- Raise your knee or leg up by flexing at the hip.
- Pause briefly at the top.
- Lower under control.
- Repeat for the desired reps, then switch sides if needed.
Common Mistakes:
- Using momentum to swing the leg up.
- Leaning back excessively.
- Cutting the range short.
- Letting the lower back arch.
Variations:
- Hanging Leg Raise
- Cable Hip Flexion
- Lying Leg Raise
- Standing Knee Raise
Safety Tips:
- Move with control and avoid swinging.
- Keep the core braced to protect the lower back.
- Use a manageable load.
- Stop if you feel hip or back pain.
Additional Information:
The hip flexors lift the thigh and stabilize the pelvis. Train them with control and pair them with core work for balanced hip strength.
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