Hanging Pike

Hanging Pike Exercise Description

The hanging pike is a bodyweight core exercise performed from a pull-up bar that combines hip flexion with a strong posterior pelvic tilt. It primarily targets the rectus abdominis while the iliopsoas and other hip flexors lift the legs; the external and internal obliques stabilize the trunk and pelvis. Scapular stabilizers maintain an active hang so the shoulders stay depressed and controlled. The movement emphasizes curling the pelvis toward the ribcage rather than simply lifting the legs, which increases anterior core demand and reduces excessive lumbar extension. Expect significant grip involvement and the need for strict, momentum-free control through both the lifting and lowering phases.

Muscle Groups: Abs, Core, Waist
Target Muscles: Rectus Abdominis
Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Pectoralis Minor, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Flexors
Joint Involvement: Multi-joint
Muscle Location: Stomach
Movement Direction: Other
Muscle Position: Anterior
Gender: Female

How To Do The Hanging Pike Exercise

‘- Grip a pull-up bar slightly wider than shoulder width with a full, secure grip; legs together, knees extended, feet neutral.
– Set an active hang: depress the scapulae (shoulders away from ears), ribs stacked over pelvis, abdominal wall braced.
– Initiate by tilting the pelvis posteriorly (tuck the tailbone) to engage the rectus abdominis before the legs move.
– Lift straight legs by flexing at the hips while maintaining the pelvic tuck; avoid swinging.
– Continue raising until your body forms a pike (thighs approaching the torso). Keep elbows extended and shoulders depressed.
– Hold the top briefly with control; keep the trunk stable without flaring the ribs.
– Lower slowly by reversing the motion: extend the hips under control while maintaining trunk tension.
– Finish just short of a passive hang to prevent swinging, then fully reset your brace for the next repetition.
– Keep the neck neutral (gaze forward or slightly down) and the legs together throughout.
– Do not arch the low back, bend the elbows, or use momentum; if needed, a slight knee bend is acceptable to maintain pelvic control.

Hanging Pike Tips

‘- Use a slightly-wider-than-shoulder-width grip with a full, secure hand wrap on the bar.
– Set an active hang by depressing your shoulders away from your ears and bracing your abdominal wall.
– Stack your ribs over your pelvis before you start moving to stabilize the trunk.
– Initiate each rep by tilting the pelvis posteriorly (tucking the tailbone) before lifting the legs.
– Keep your legs together with knees extended and feet neutral; a slight knee bend is acceptable only to maintain pelvic control.
– Lift the legs by flexing at the hips while maintaining your pelvic tuck and avoiding any swinging.
– Raise until you reach a pike position with thighs approaching your torso, elbows extended, and shoulders depressed.
– Briefly hold the top with control, keeping the trunk stable and avoiding rib flare.
– Lower slowly by reversing the motion, extending the hips under control while maintaining trunk tension.
– Finish just short of a passive hang to limit swinging, then fully reset your brace before the next rep.
– Keep your neck neutral with your gaze forward or slightly down, and do not arch the low back, bend the elbows, or use momentum.

Hanging Pike Beginner Introduction

The hanging pike is a challenging bodyweight core movement performed while suspended from a pull-up bar. It blends a strong curling action through the hips with a powerful contraction through the abs, while the hip flexors raise the legs. Side abs and other deep core muscles steady the midsection so the trunk and pelvis stay organized as the legs move. Shoulder and upper-back muscles hold an engaged hanging position, and the forearms work hard through the gripping action on the bar.

Rather than behaving like a simple leg lift, this drill centers on rolling the hips toward the chest, which heightens the effort on the front of the core and limits excessive arching in the lower back. The motion travels through a large range, from a straight hanging posture into a tight pike shape where the thighs approach the torso. It is performed with strict control, minimal swinging, and deliberate movement in both directions, so every repetition stresses strength, stability, and body awareness from hands to hips.