Hanging Pike 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hanging Pike is a bodyweight exercise that primarily targets the abdominal muscles while engaging the obliques as a secondary focus. Performed by hanging from a pull-up bar with the body straight and legs fully extended, the movement involves raising the legs toward the chest while lifting the hips, then slowly lowering them back to the starting position. This exercise emphasizes core strength, stability, and control, helping to develop a strong, defined midsection without the need for additional equipment.
How to Perform
Grasp a pull-up bar securely and let your body hang fully extended with legs straight.
Engage your core and lift your legs upward, bringing them toward your chest while simultaneously raising your hips.
Hold briefly at the highest point to maximize abdominal contraction.
Slowly lower your legs and hips back to the starting hanging position with control.
Continue for the planned number of repetitions, maintaining tension in the abs throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your abdominal muscles tight for the entire duration of the exercise.
Move your legs with deliberate control, preventing any unnecessary swinging.
How Not to Perform
Do not use momentum or swing your body to lift your legs.
Do not bend your knees; keep your legs fully extended.
Do not arch or overextend your lower back while lifting your legs.
Do not let your shoulders shrug toward your ears; keep them stable.
Do not rush through the movement; perform it slowly and controlled.
Do not release your grip on the bar or use an unstable hold.
Do not neglect engaging your core; keep it tight throughout.
Do not lift your legs higher than your flexibility safely allows.
Do not hold your breath; maintain steady breathing.
Do not let your hips sag at the bottom; maintain proper posture.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
