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

Related Exercises

pelvic tilt demonstration

pelvic tilt

absbody weight
reverse crunch demonstration

reverse crunch

absbody weight
vertical leg raise (on parallel bars) demonstration

vertical leg raise (on parallel bars)

absbody weight
wind sprints demonstration

wind sprints

absbody weight
jackknife sit-up demonstration

jackknife sit-up

absbody weight
full planche demonstration

full planche

absbody weight

Track Hanging Pike in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS