Hanging Pike

Muscles Worked

The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.

How to Hanging Pike

1. 1

   Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.

2. 2

   Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.

3. 3

   Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.

4. 4

   Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.

5. 5

   Repeat for the recommended amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

3/4 Sit-Up

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Ab Crunch Machine

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Ab Roller

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Advanced Kettlebell Windmill

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Air Bike

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Alternate Heel Touchers

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Frequently Asked Questions