Hanging Pike

How to do the Hanging Pike

1. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
2. Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
3. Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
4. Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	expert
Type	compound

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Spell Caster Dumbbell Bent Press Kettlebell Exercise Ball Pull-In Exercise Ball Kettlebell Pass Between The Legs Kettlebell Kettlebell Windmill Kettlebell Dumbbell Side Bend Dumbbell

Easier than the Hanging Pike

Same movement pattern, lower entry difficulty — work up from here.

3/4 Sit-Up beginner · Bodyweight Air Bike beginner · Bodyweight Bent-Knee Hip Raise beginner · Bodyweight

Superset the Hanging Pike with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Barbell Deadlift lower back Stiff Leg Barbell Good Morning lower back Weighted Ball Hyperextension lower back

Common questions

What muscles does the Hanging Pike work?

The Hanging Pike primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Hanging Pike?

None — the Hanging Pike is bodyweight, so it works at home, in a hotel room or outdoors. 3/4 Sit-Up and Ab Roller also need nothing.

Is the Hanging Pike suitable for beginners?

It is rated expert. Start with 3/4 Sit-Up, Air Bike, and Bent-Knee Hip Raise and work up.

Where should the Hanging Pike go in a workout?

Early — the Hanging Pike is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Barbell Deadlift later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell