ex_IYXUNP

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Shoulders · Body Weight

Pike Alternating Opposite Hip Taps

intermediatestrengthOne side at a timeMale & female model

Pike Alternating Opposite Hip Taps is an intermediate compound strength exercise that works the delts (shoulders), with the hamstrings and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders
Core

Secondary muscles

Hamstrings
Triceps

How to do Pike Alternating Opposite Hip Taps

Start in a pike position, hips high, with your hands and feet on the floor.
Shift your weight onto one hand.
Reach the other hand back to tap the opposite hip or ankle.
Return the hand to the floor and alternate sides.

Form tips

Keep your hips high and still.
Move slowly to stay balanced.

Pike Alternating Opposite Hip Taps alternatives

Dumbbell Alternating Arnold Press

Delts · intermediate

Landmine Kneeling Alternating Overhead Press

Delts · beginner

Landmine Seated Alternating Overhead Press

Delts · beginner

Landmine Alternating Single Arm Press

Delts · intermediate

More delts exercises

Pike Shoulder Taps

Delts · intermediate

Pike Individual Alternating Arm Reaches

Delts · intermediate

Pike Push Up

Delts · intermediate

Decline Diamond Pike Push-Up

Delts · intermediate

Barbell Seated Military Press

Delts · beginner

Landmine Kneeling Overhead Press

Delts · beginner

Iso Lateral Shoulder Press Alternate Arms

Delts · beginner

Dumbbell Around the World

Delts · intermediate

Pike Alternating Opposite Hip Taps FAQ

What muscles does Pike Alternating Opposite Hip Taps work?

Pike Alternating Opposite Hip Taps mainly works the delts in the shoulders. The hamstrings and triceps work as secondary muscles.

What equipment do you need for Pike Alternating Opposite Hip Taps?

None. Pike Alternating Opposite Hip Taps is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Pike Alternating Opposite Hip Taps should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Pike Alternating Opposite Hip Taps good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Pike Alternating Opposite Hip Taps burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Pike Alternating Opposite Hip Taps?

Other exercises for the delts include Dumbbell Alternating Arnold Press, Landmine Kneeling Alternating Overhead Press, Landmine Seated Alternating Overhead Press and Landmine Alternating Single Arm Press.

For developers

Use Pike Alternating Opposite Hip Taps in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IYXUNP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IYXUNP",
  "name": "Pike Alternating Opposite Hip Taps",
  "model": "male",
  "counterpartId": "ex_W3NZTD",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_IYXUNP/mp4-720.mp4?…",
    "poster": "https://…/ex_IYXUNP/poster.jpg?…"
  }
}