Hanging Pike
Description
The hanging pike raises straight legs from a hang all the way up toward the bar — compressing the body into a pike position. It is harder than standard hanging leg raises because the legs continue past horizontal, demanding extreme hip flexor and lower ab strength.
Muscle Group
Equipment Required
Hanging Pike Instructions
- Hang from a pull-up bar. Arms extended.
- Raise both straight legs upward past horizontal.
- Continue until your toes approach or touch the bar.
- Lower under control all the way back to the dead hang.
- The compression past horizontal is what makes this advanced.
- No swinging — strict form only.
- Aim for 5 to 10 reps.
- Master hanging straight leg raises first.
Hanging Pike Form & Visual
Hanging Pike Benefits
- Extreme ab compression strength
- Harder than standard hanging leg raises
- Builds toward toes-to-bar and windshield wipers
- Develops advanced hanging core control
- Builds grip endurance
- Advanced calisthenics exercise
Hanging Pike Muscles Worked
- Rectus abdominis (extreme)
- Hip flexors (extreme)
- Obliques
- Forearms and grip
- Latissimus dorsi
