The pike stretch — also called the forward fold — folds you over legs held together to stretch the hamstrings and lower back. Here's how to do it with a long spine, the areas it stretches, the mistakes to avoid, and how to progress it.
The pike stretch is a seated or standing forward fold with the legs straight and together, primarily stretching the hamstrings along with the lower back and calves. You tip the pelvis forward and hinge from the hips, keeping a long spine as your chest folds toward your legs. It's a staple for building the forward flexibility used in the pancake, splits and many athletic positions, and it improves steadily when you keep the back long and train it gently and often.
The pike is a hip-hinge stretch with the legs together, so it concentrates on the back of the legs. The hamstrings take most of the stretch, while the lower back learns to stay long and the calves get a mild pull.
| Role | Area | What it does in the stretch |
|---|---|---|
| Primary target | Hamstrings | Lengthen as the pelvis tips forward over straight legs |
| Secondary | Lower back | Stretches gently if it stays long instead of rounding hard |
| Secondary | Calves | Pull mildly when the toes point up toward you |
| Supporting | Core, hip flexors | Help you hinge from the hips and, in the active version, pull deeper |
Step-by-step form for the seated forward fold — a standing version works the same way. If you're new, sit up on a cushion or soften the knees slightly to keep the back long.
Scale the pike to your current range, then progress as the hamstrings open up:
The pike fits at the end of a leg session or inside a standalone mobility routine. General starting points:
| Goal | Sets × time | Notes |
|---|---|---|
| General mobility | 2–3 × 30–60s | Gentle passive holds, breathing to relax deeper; keep the back long |
| Building range | 2–3 × 8–10 reps | Active pikes — pull yourself a little deeper, then release each rep |
| Frequency | 3–5× / week | Short, frequent, pain-free sessions beat one long forced one |
New to stretching for strength training? Start with mobility for lifting and always warm up first. To round out your forward flexibility, pair the pike with the pancake stretch for the inner thighs and the Jefferson curl for loaded spinal and hamstring flexion.
Log your pike holds — how long you held and how deep you got — in LiftHero, and it keeps a running history so you can see your hamstring range opening over the weeks. Drop the stretch into a saved mobility routine with a built-in timer so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form or flexibility.
The pike, or forward fold, primarily stretches the hamstrings, along with the lower back and calves. It's a staple for the forward flexibility used in the pancake, splits and many athletic positions.
A small, soft bend is fine if straight legs force your lower back to round. The goal is a long spine and a hinge from the hips. As the hamstrings loosen over time, work toward straighter legs.
Tight hamstrings pull the pelvis into a tuck, so the spine rounds to make up the distance. Sit up on a cushion, tip the pelvis forward first, and hinge from the hips. The rounding eases as the hamstrings gain range.
Both stretch the hamstrings and lower back. The seated version is easier to control with a flat back; the standing version adds a gravity assist but is easier to overreach in. Pick the one where you can keep a long spine and pain-free stretch.
Flexibility responds to frequency, so short, gentle sessions most days of the week tend to beat one long, forceful one. A few minutes several times a week is a reasonable start.
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This guide is educational and not medical advice. Ease into flexibility work, warm up first, never force a stretch into pain, and see a professional for any injury.
By Meitar Lazimi, founder of LiftHero · Last updated July 10, 2026.