Hanging Pike

Hanging Pike

The Hanging Pike is an incredible exercise that targets multiple muscle groups in your body, particularly your core. To perform this exercise, you'll need a sturdy pull-up bar or any equipment that allows you to suspend yourself off the ground with your arms fully extended. The Hanging Pike is an advanced variation of hanging leg raises and requires a good deal of upper body and core strength. When done correctly, the Hanging Pike engages your abdominals, obliques, lower back, hip flexors, and even your shoulders. By bringing your legs up towards your chest, you're effectively challenging your core stability and building strength in your entire midsection. To get the most out of this exercise, it's crucial to maintain proper form. Keep your arms straight, shoulders engaged, and focus on using your core muscles to initiate the movement. It's important to avoid excess swinging or using momentum to lift your legs, as this reduces the effectiveness of the exercise. The Hanging Pike can be a challenging exercise, but with consistent practice, it can significantly improve your core strength, stability, and overall physique. Remember to start gradually and work your way up to more advanced variations as your strength and control increase.


  • Start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, and your palms facing away from you.
  • Engage your core and lift your legs up, bringing them towards your chest.
  • As you lift your legs, simultaneously round your back and tuck your pelvis, aiming to bring your toes to touch the bar.
  • Hold the pike position for a brief moment, squeezing your abs.
  • Slowly lower your legs back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise.
  • Use your shoulders and upper back muscles to initiate the movement.
  • Control the descent and ascent of your legs to maximize core activation.
  • Keep your legs straight and toes pointed to fully engage your lower abs.
  • Exhale as you bring your legs up, and inhale as you lower them down.
  • Start with shorter sets and gradually increase the duration to build strength.
  • If you feel strain in your neck, try to relax it and focus on using your abs instead.
  • Include stretches for your hip flexors and hamstrings to enhance flexibility.
  • Listen to your body and don't push yourself too far beyond your current ability level.
  • Maintain a consistent workout routine to see progress in your hanging pike performance.


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