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Back Pike Progressions: Floor Drill

Back Pike Progressions is an advanced-level floor exercise drill that works on pike in body, set angle, landing and body alignment. Build a back pike salto from back tuck — opening from tuck to pike position with proper set and rotation.

Quick facts

Event
Floor Exercise
Difficulty
advanced
Equipment
pit, stacked mats, mat, coach spot
Time per round
about 8 minutes
Muscles
Core, Hip Flexors, Quadriceps, Hamstrings, Glutes, Calves

How to do Back Pike Progressions

  1. Back Tuck with Delayed Opening

    With a coach spotting, perform back tucks focusing on a big set and a clear open before landing. 10 reps.

    Cues: Set up, not back · Tight tuck · Open early

  2. Back Pike into the Pit

    Perform the back pike into a foam pit with coach supervision. Hold a tight pike with straight legs and grab behind the knees. 8 reps.

    Cues: Aggressive set · Straight legs in pike · Chest to thighs

  3. Back Pike onto Stacked Mats

    Land the back pike on raised stacked mats to reduce rotation needed. 6 reps with a coach present.

    Cues: Hold the pike · Open for landing · Stick the mat

  4. Back Pike on Floor with Spot

    Perform the back pike on the floor with a coach spotting. 5 reps.

    Cues: Set high · Tight pike · Land with chest up

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “HOW TO DO A BACK PIKE AND BACK LAYOUT - BACK PIKE AND LAYOUT TUTORIAL - Gymnastics Tutorials 4K” by ringsking, on YouTube (opens in a new tab)

Common questions

What does Back Pike Progressions help with?
Back Pike Progressions targets pike in body, set angle, landing and body alignment. Build a back pike salto from back tuck — opening from tuck to pike position with proper set and rotation.
What level is Back Pike Progressions for?
Stickd rates Back Pike Progressions as an advanced drill. It is part of the progression for Back Pike (typically Level 6-7).

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