The hanging pike exercise involves hanging from a pull-up bar or suspension trainer and lifting the legs up towards the chest, engaging the core muscles. This exercise targets the abs and hip flexors, improving overall core strength and stability.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the core muscles, including the rectus abdominis, obliques, and hip flexors
- Improves overall body control and stability
- Increases flexibility in the hamstrings and lower back
- Can help improve posture and reduce lower back pain
- Engages the shoulders and arms, providing an upper body workout as well
How to perform
- Start by hanging from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core muscles and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your toes touch the bar or you reach your maximum range of motion.
- Hold the position for a few seconds, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Obliques
Primary
Hip Flexors
Primary
Lower Back
Primary