Hanging Pike exercise animated demonstration

Animated GIF · Available via API

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Hanging Pike

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Beginner

target Target Muscle Groups

Primary: Abs accessibility Waist
Hip Flexors Shoulders

fitness_center Equipment

Body Weight

Category

strength

Mechanic

isolation

Cal/min

4.3

Force

push

Hanging Pike is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Shoulders.

list_alt Step-by-Step Instructions

1

Hang from a pull-up bar with your arms fully extended and your palms facing away from you.

2

Engage your core and lift your legs up towards the bar, keeping them straight.

3

Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.

4

Hold the position for a moment, then slowly lower your legs back down to the starting position.

5

Repeat for the desired number of repetitions.

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