Hanging Pike Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Quadriceps, Adductor Longus, Sartorius, Iliopsoas
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.2
- Alternate Names
- Hanging Pike Raise
Visualised Target Muscle Groups
Front
Back
How to: Hanging Pike
- Hang from a pull-up bar with your body straight and legs fully extended.
- Keeping your legs straight, raise them towards your chest while lifting your hips.
- Pause at the top of the movement before lowering your legs back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of muscle control.
- Not fully engaging the abdominal muscles.
Modifications
- Bend your knees if you face difficulty keeping your legs straight.
- Perform the exercise with assistance from a partner if necessary.
Tips
- Engage your core throughout the movement.
- Avoid swinging your legs; control the movement.
Hanging Pike Alternatives
Tags
core
abs
strength
intermediate
bodyweight
flexibility
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