Hanging Pike

abswaistbody weight

Learn how to do the Hanging Pike with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Hip Flexors, Shoulders.

Hanging Pike exercise demonstration showing proper form

How to Do the Hanging Pike

Follow these steps to perform the Hanging Pike with correct form:

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your legs up towards the bar, keeping them straight.
  3. 3Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
  4. 4Hold the position for a moment, then slowly lower your legs back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

Hanging Pike Muscles Worked

Primary

abs

Secondary

hip flexorsshoulders

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

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Frequently Asked Questions

What muscles does the Hanging Pike work?

The Hanging Pike primarily targets your Abs. Secondary muscles worked include Hip Flexors, Shoulders. This makes it an effective exercise for developing your waist.

Do I need equipment for the Hanging Pike?

No. The Hanging Pike is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Hanging Pike with proper form?

Start by hang from a pull-up bar with your arms fully extended and your palms facing away from you.. Engage your core and lift your legs up towards the bar, keeping them straight. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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