Suspender Pike
Description
The suspender pike performs pike-ups from a high plank position with the feet hooked into suspension straps. From the plank, you lift the hips high into a pike position then return to plank. The combination is a strong advanced ab exercise that also builds shoulder stability.
Muscle Group
Equipment Required
Suspender Pike Instructions
- Adjust suspension straps to about a foot off the floor.
- Place your feet inside the straps with toes hooked through.
- Get into a high plank position with hands on the floor.
- Position your hands shoulder-width apart.
- Brace your core hard.
- Lift your hips high into a pike position by pulling the feet toward the hands.
- Continue until your hips are above your shoulders in an inverted V.
- Slowly lower the hips back to the plank position.
Suspender Pike Form & Visual
Suspender Pike Benefits
- Advanced ab and shoulder work
- Strong rectus abdominis engagement
- Builds shoulder stability
- Different stimulus than standard pike work
- Develops body control
- Useful for advanced training
Suspender Pike Muscles Worked
- Rectus abdominis
- Hip flexors
- Anterior deltoid
- Obliques
Suspender Pike Variations & Alternatives
- Pike Push Up
- TRX Plank
- Hanging Knee Raise
- V Up
