Hanging Pike

Muscles worked

Setup

1. Grip the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2. Hang with your arms fully extended and your feet off the floor, keeping your legs straight and squeezed together.
3. Engage your lats by pulling your shoulders down and away from your ears to create a stable base.

How to do it

1. Exhale and contract your core to lift your legs upward in a smooth arc, keeping your knees locked and legs perfectly straight.
2. Continue the lift until your shins or toes reach the bar, aiming for maximum compression between your thighs and torso.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second eccentric tempo.
4. Stop the descent just before your legs go behind your torso to prevent swinging and maintain constant tension.

Form checklist

• Keep your knees locked and legs straight throughout the entire repetition.
• Avoid using momentum or swinging the torso to 'kick' the legs up.
• Ensure your shoulders stay packed and active, never letting them shrug toward your ears.
• Maintain a slight posterior pelvic tilt at the bottom to keep the abs engaged.

Pro tips

• Think about pulling the bar down toward your thighs as you lift your legs to maximize lat engagement and core compression.
• Focus on 'curling' your pelvis toward your chest rather than just lifting your legs to ensure the rectus abdominis is the primary mover.

Make it harder

• Add a 2-second pause at the top of the movement when your toes touch the bar.
• Perform the exercise with a slow 5-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the hanging pike work?

The hanging pike primarily targets the abs and obliques, and also works the erector spinae and lats as secondary muscles.

What equipment do you need for the hanging pike?

The hanging pike requires no equipment — just your body weight.

Is the hanging pike good for beginners?

The hanging pike is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals