Nov ’25 Gymnastics Skill Work: Piked Leg Lifts

by Coach Jackie

Why it’s important:
Speaking from a gymnastics perspective, piked leg lifts are important because they teach you compression and develop core/hip flexor strength which is what is required if you want to achieve a toes-to-bar or even being able to do a press-to-handstand, which is a higher skill movement. However, hip flexor strength is not only important in gymnastics. It is also important with weightlifting. It will help you increase your lifts and potentially improve your running as well. The main takeaway here is strong hip flexors = a good thing. 

Prescription:
2x a week 
3x 10-15 reps 

Scales: 

• Rx’d- both feet together with toes pointed and legs straight. Hands as close to your toes as possible while allowing you to be controlled through the movement. 
• Scaled- same as Rx’d but allow yourself to move your hands as far back closer to your hips as needed to complete the movement.

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