Hanging Pike
Note: This is just a visual reference — it may vary depending on your setup.
Strength
Core
Core
Muscle Activation
Equipment
Pull-up Bar
Setup / Starting Position
- Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Allow your body to hang freely with your arms fully extended.
- Engage your core muscles to stabilize your body.
Exercise Position
- Keeping your legs straight, lift them towards the ceiling by engaging your lower abdominal muscles.
- Simultaneously, bring your hips towards your chest to create a pike position.
Form & Performance
- Bring your legs and hips up as high as possible, aiming to touch your toes to the bar.
- Keep your legs straight and your core engaged throughout the movement.
Please login to view your progress.
Breathing
Coach Tips