Hanging Pike

Hanging Pike


The hanging pike exercise involves hanging from a pull-up bar or suspension trainer and lifting the legs up towards the chest, engaging the core muscles. This exercise targets the abs and hip flexors, improving overall core strength and stability.

Muscle Group

Equipment Required

Hanging Pike Instructions

  1. Start by hanging from a pull-up bar with your arms fully extended and your legs straight down.
  2. Engage your core muscles and lift your legs up towards the bar, keeping them straight.
  3. Continue lifting until your toes touch the bar or you reach your maximum range of motion.
  4. Hold the position for a few seconds, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Hanging Pike Form & Visual

Hanging Pike

Hanging Pike Benefits

  • Strengthens the core muscles, including the rectus abdominis, obliques, and hip flexors
  • Improves overall body control and stability
  • Increases flexibility in the hamstrings and lower back
  • Can help improve posture and reduce lower back pain
  • Engages the shoulders and arms, providing an upper body workout as well

Hanging Pike Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Hip Flexors
  • Erector Spinae

Hanging Pike Variations & Alternatives

  • Weighted Hanging Pike
  • Single Leg Hanging Pike
  • Side-to-Side Hanging Pike
  • Slow Eccentric Hanging Pike
  • Explosive Hanging Pike