Exercise guide
Suspender Pike
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This advanced core movement targets the rectus abdominis and deep stabilizers while demanding significant shoulder stability. It effectively builds functional strength by forcing the core to lift the lower body against gravity and the instability of the straps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the suspension trainer straps so the foot cradles are at mid-calf height.
- Place both feet into the cradles (toes down) and assume a high plank position with hands directly under your shoulders.
- Engage your core and glutes to create a straight line from your head to your heels.
How to do it
- Keeping your legs perfectly straight, exhale and pull your hips toward the ceiling by drawing your feet toward your chest.
- Continue the movement until your torso is as vertical as possible, looking back toward your feet.
- Inhale as you slowly lower your hips back to the starting plank position with a controlled 2-3 second tempo.
Form checklist
- Keep your knees locked and legs straight throughout the entire movement.
- Maintain a neutral spine; do not let your lower back arch or sag in the plank position.
- Keep your shoulders stacked directly over your wrists to maintain stability.
- Move with control rather than using momentum to swing the hips up.
Pro tips
- Focus on the 'hollow body' sensation, pulling your navel toward your spine to maximize abdominal recruitment.
- At the peak of the movement, push through your palms to actively engage your serratus anterior and deltoids for better vertical height.
Make it harder
- Perform a push-up between every pike repetition to increase the demand on the chest and triceps.
- Add a 3-second pause at the peak of the pike to maximize time under tension for the deep core.
Frequently asked
- What muscles does the suspender pike work?
- The suspender pike primarily targets the deltoids, and also works the abs, erector spinae, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the suspender pike?
- The suspender pike uses suspension trainer.
- Is the suspender pike good for beginners?
- The suspender pike is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids