Suspension Pike

Suspension Pike

The Suspension Pike exercise is a challenging move that targets your core, shoulders, and upper body. It is performed using suspension training equipment, such as TRX straps or gymnastic rings. This exercise is a variation of the traditional pike exercise, but with the added instability of the suspension equipment, it takes the intensity to another level. The Suspension Pike primarily works your rectus abdominis, commonly known as the six-pack muscles. It also engages your obliques, hip flexors, and lower back muscles to stabilize your body throughout the movement. Additionally, your shoulders, triceps, and chest muscles are activated as you push yourself up from a horizontal position to a pike position. To perform a Suspension Pike, you'll need to suspend your feet in the straps or rings, assume a push-up position with your hands slightly wider than shoulder-width apart, and maintain a straight line from your head to your heels. From there, you'll engage your core and pike your hips up towards the ceiling, aiming to bring your feet as close to your hands as possible. Slowly lower yourself back to the starting position and repeat for the desired number of repetitions. Including the Suspension Pike in your workout routine can help improve core strength, enhance stability, and develop upper body muscles. Remember, mastering the basics of suspension training is essential before attempting more advanced exercises like this. And, as always, listen to your body and adjust the difficulty level accordingly. Incorporate the Suspension Pike into your workout routine to challenge your core and upper body while enjoying the benefits of suspension training.


  • Start by attaching the suspension trainer securely above head height.
  • Stand facing away from the anchor point, with your feet hip-width apart.
  • Hinge forward at the hips, keeping your legs straight and your body in a straight line.
  • Place your feet into the suspension trainer's foot cradles, with the tops of your feet facing down.
  • Engage your core and lift your hips up towards the ceiling, bringing your body into an inverted V shape.
  • Keep your arms straight and your shoulders in line with your hands.
  • Hold the pike position for a brief moment, then slowly lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on core engagement throughout the movement.
  • Increase the difficulty by using a single leg variation.
  • Control the movement by using slow and controlled reps.
  • Maintain good form by keeping your back straight and shoulders stabilized.
  • Incorporate this exercise into your ab workout routine for maximum impact.
  • Use a suspension trainer with adjustable straps to easily modify the exercise intensity.
  • Add a twist at the top of the movement to engage oblique muscles.
  • Perform regular plank exercises to strengthen your core and prepare for the suspension pike.
  • Increase the challenge by lowering your feet towards the ground and then raising them back up.
  • Consult with a fitness professional to ensure proper form and technique.


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