Suspension Jack Knife Pike

Suspension Jack Knife Pike Exercise Description

The Suspension Jackknife Pike combines a knee‑tuck and a straight‑leg pike from a suspended plank, demanding strong trunk control and shoulder stability. It primarily targets the anterior core—rectus abdominis and obliques—and the hip flexors, while the shoulders, serratus anterior, and rotator cuff work to stabilize the shoulder girdle. The goal is to resist lumbar extension, move from the hips, and keep the body aligned as the feet travel in the straps. Smooth, controlled transitions minimize strap sway and keep the shoulders stacked over the wrists. Best suited for exercisers who already own a solid plank, this variation rewards precise alignment and consistent tension throughout each phase.

Muscle Groups: Abs, Core, Hips, Obliques, Waist
Target Muscles: External Obliques, Iliacus, Psoas Major, Rectus Abdominis
Assisting Muscles: Internal Obliques, Rectus Femoris, Tensor Fasciae Latae
Stabilizing Muscles: Infraspinatus, Multifidus, Serratus Anterior, Subscapularis, Transversus Abdominis
Body Area: Lower Body, Upper Body
Body Parts: Core, Hips, Legs, Torso, Upper Legs
Body Surface: Front, Side
Body Symmetry: Bilateral
Equipment: TRX Bands
Exercise Patterns: Other
Exercise Type: Strength, Suspension
Functional Grouping: Hip Flexors, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Hip Flexor, Side Abs, Stomach
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Suspension Jack Knife Pike Exercise

‘- Set straps to about mid‑calf length. Kneel facing away from the anchor, place toes in the foot cradles, and walk hands forward to a high plank: wrists under shoulders, arms straight, legs long.
– Establish position: head neutral, ribs down, slight posterior pelvic tilt. Squeeze glutes and quads, and “push the floor away” to stabilize the scapulae.
– Jackknife: exhale and draw knees toward the chest by flexing at the hips and knees. Keep the lumbar spine neutral—do not let it sag or excessively round.
– Return to a strong plank with control, maintaining shoulder‑over‑wrist alignment.
– Pike: from plank, exhale, keep knees straight, and lift hips toward the ceiling by hinging at the hips. Aim for an inverted “V” with a long spine; press actively through the hands.
– Lower the hips back to plank on an inhale without losing trunk tension or letting the straps swing.
– Common faults to avoid: shoulders drifting behind wrists, shrugging, head dropping, or arching the low back.
– To finish, carefully lower the knees to the floor and remove feet from the cradles.

Suspension Jack Knife Pike Tips

‘- Set the straps to about mid‑calf length so you can reach a solid suspended plank.
– In the starting plank, keep wrists stacked under shoulders, arms straight, and legs long.
– Hold a neutral head position with ribs down and a slight posterior pelvic tilt.
– Squeeze glutes and quads and “push the floor away” to stabilize your scapulae.
– In the jackknife, exhale and draw knees toward the chest by flexing at the hips and knees, keeping the lumbar spine neutral.
– Return from the jackknife to a strong plank with control, maintaining shoulder‑over‑wrist alignment.
– In the pike, exhale, keep knees straight, and lift hips toward the ceiling by hinging at the hips into an inverted “V” with a long spine.
– Press actively through the hands during the pike to support shoulder stability.
– Lower the hips back to plank on an inhale, maintaining trunk tension and minimizing strap swing.
– Avoid letting shoulders drift behind wrists, shrugging, dropping the head, or arching the low back.

Suspension Jack Knife Pike Beginner Introduction

The Suspension Jackknife Pike is a suspension‑trainer movement that blends a tucked position and a straight‑leg hip lift, all starting from a strong plank with the feet held in straps. The motion centers on bending at the hips while the rest of the body stays organized in one long line, so the legs travel forward and upward without the lower back sagging or rounding. Because the hands remain fixed on the floor while the feet glide in the cradles, the upper body works constantly to keep the shoulders roughly over the hands and the straps as steady as possible.

This exercise places heavy demand on the front of the core, especially the abs, side abs, and hip flexors, while the shoulders, upper back, and muscles around the ribs contribute to upper‑body stability. The pike phase further challenges trunk control as the hips rise into an inverted “V” shape with straight legs. Its layered phases and continuous tension tend to suit people who already feel confident holding a plank, rewarding careful body alignment, steady breathing, and deliberate, unhurried transitions between the tuck, plank, and pike positions.