How to do a pike jump: 11 steps (with pictures)

How to do a pike jump: 11 steps (with pictures)
How to do a pike jump: 11 steps (with pictures)

Have you always wondered how Jackie Chan suddenly gets up from a lying position? He seems to jump off the ground effortlessly… You can do it too with a little practice!


Method 1 of 2: Start on the back

Do a Kip Up (Kick Up) Step 1

Step 1. Lie on your back

Step 2. Bring your legs up towards your chest

You can bend them at the knees or you can keep them straight (if you are very flexible).

Step 3. Place your hands flat on the floor, near your ears

Keep your fingers pointing upwards from your shoulders.

Step 4. Rock back so that your weight is supported by your shoulders

Your lower spine and buttocks should end up in the air.

Step 5. Kick your legs up into the air

The most important thing is to kick your feet up as hard as you can, without forming an angle.

Your body should "go up in the air" with the strength you put in your legs

Step 6. Press hard with your hands as soon as you feel your center of gravity shift upward

Imagine doing a back push up and pushing as hard as you can.

  • Try to put as much energy as possible into this movement.
  • From there, you won't be able to go back; either complete the movement or land flat on your back. It's time to give it your all!

Step 1. Land in a squat

When you feel that feeling of weightlessness just before you drop back down, bring your legs back down as quickly as possible. Bring them back in a sharp motion; this will force your body to roll over in the air (land on your toes first). You will suddenly land on your feet, almost like magic.

Method 2 of 2: Start on your stomach

Do a Kip Up (Kick Up) Step 8

Step 1. Lie on the floor on your stomach

Step 2. Bend the knees and roll them up

Your heels should touch the back of your thighs.

Step 3. Place your hands flat on the floor, near your ears

To perform a face-down pike jump, you can use your palms or fists as desired.

Step 4. Extend your legs with force, pushing the floor with your hands

Push up on your arms as if you were doing push-ups, turning your legs over with force. With the speed of your legs and the strength in your arms, you should get up quickly to land in a squat position.


  • If you keep landing on your back, you need to press harder or wait until you feel weightless before redirecting your legs to the ground. Many people don't feel comfortable throwing themselves upwards, so they instinctively bring their legs back to the ground. If you don't get started, you'll never be able to do a pike jump.
  • When curling your legs, don't bring them too far towards your head. Otherwise, you will be too coiled up and you will have a hard time bringing the legs back to land properly.
  • You may find it easier to push with your hands when you kick your legs. Try several methods to determine which is the best fit for you.
  • You need very developed biceps. Do not abandon. Practice on a soft mat so you don't injure yourself.
  • You will get there if you exercise hard and persevere. Do not abandon !
  • Most often with the pike jump, people land on their backs. This is because of your hesitation when throwing your legs in the air. When you are done curling your back, kick your legs. This sequence must be fluid.
  • Train yourself. Some individuals manage to do this movement automatically, others need more time. Don't be discouraged if you don't get it the first time, you probably just need to start over … A good pace is to start with 20 to 40 wraps, 3 sets of 20 bridges and have a partner accompany you who can. help you finish your figure if you start to fall back. Try to do a jump pike 35 times a day or at least a week. Training makes everything easier.
  • If you keep landing on your back, you are not pushing hard enough with your hands. You need to have developed biceps for this, but give it your all and you will get there.
  • Your legs should be at eye level as you curl up, and beginners can imagine their legs forming a diamond shape with their tips corresponding to the top of the diamond.


  • This exercise can be dangerous because you can land on your back if you make a mistake. Be careful not to land on anything sharp or protruding.
  • You may injure yourself if you exercise on a bed because you won't have much room and you could land on the head of the bed and injure yourself!
  • Use a floor mat or such a soft surface. This will make the exercise more difficult, but your back will be protected in the event of a fall.

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