Master the move: Hanging pike

When it comes to total core development, the hanging pike exercise is one of the best. This full range of motion advanced exercise is functional in nature and provides a great workout for the entire abdominal region, hip flexors and core.

By engaging multiple muscle groups simultaneously, including numerous stabiliser muscles, this exercise promotes better muscular coordination and body control.

As a bodyweight exercise, you can also perform it anywhere with a pull-up bar, making it a versatile addition to any fitness routine.

How to do it

Grasp and hang from a high pull-up bar with your legs and feet together hanging below your torso.

The movement: Raise your legs by flexing your hips. Continue to raise your feet towards the ceiling by flexing your waist until your feet are a few inches above the bar and your hips are fully flexed. Lower your legs slowly until you reach the starting position again, with your waist and hips extended downward. 

Targeted muscles

The hanging pike is a challenging exercise that primarily targets the rectus abdominis, which is the muscle responsible for the “six-pack” appearance. This movement also heavily engages several secondary muscles that act as synergists and stabilizers. These include the iliopsoas, tensor fasciae latae, sartorius, pectineus, adductor longus, and adductor brevis, all of which are involved in hip flexion. Additionally, the rectus femoris, obliques, and quadriceps are also activated to assist in the movement and stabilise the body during the exercise.

Form tips

• Perform each rep in a slow and controlled manner.
• Avoid using any momentum or swinging movements to raise your legs.
• Limit shoulder flexion during the movement.
• Keep the legs as straight as possible at the top of the movement.