Hanging Pike
Exercise Animation
Exercise Details
Equipment
bodyweight
Difficulty
Intermediate
Type
isolation
Muscle Focus
Primary Muscles
abs
Secondary Muscles
quadriceps
Instructions
- 1.Hang from a pull-up bar or stall bars. This is your starting position.
- 2.Without swinging, lift straight legs up as high as possible (bringing the feet or lower shins to the bar), curling the pelvis up as you would in a crunch.
- 3.Return your legs slowly to the hanging position, keeping tension in your abs throughout.
- 4.Repeat for as many repetitions as required.
Tips
- Try to keep you legs as straight as possible when raising them for maximum difficulty. You can bend your knees to make it easier.
Breathing Instructions
Breathe out during the eccentric (lowering) portion of the exercise and breathe in during the cocentric (elevation) portion.
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