Hanging Pike
Hanging Pike Exercise Description
The hanging pike is an advanced straight‑leg raise performed from a pull‑up bar. It emphasizes the rectus abdominis through posterior pelvic tilt and trunk flexion, with strong assistance from the hip flexors (iliopsoas and rectus femoris). The obliques help stabilize the pelvis and control rotation, while the lats, forearms, and shoulder stabilizers maintain an active hang. Because the legs are long levers, this variation demands significant core control, grip strength, and hamstring flexibility to keep the knees straight. The goal is to lift the straight legs past 90 degrees and fold the body toward a “V” shape without swinging, then lower under control through the same path. Move only through a range you can maintain with a neutral head position, active shoulders, and a consistent posterior pelvic tilt.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Internal Obliques, Latissimus Dorsi, 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: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Hanging Pike Exercise
‘- Set up under a sturdy pull‑up bar. Grip slightly wider than shoulders with a full thumb‑around grip.
– From a dead hang, create an active hang: depress and lightly retract the scapulae, engage lats, keep ribs down. Avoid shrugging.
– Squeeze legs together, dorsiflex ankles, and brace. Set a slight posterior pelvic tilt (“tuck” the tailbone) to flatten excessive lumbar arch.
– Initiate the ascent by maintaining the pelvic tuck, then lift straight legs to hip height (L‑position) without swinging.
– Continue by segmentally flexing the trunk: pull the pelvis toward the ribcage and raise the straight legs higher until your body forms a controlled “V”.
– Pause briefly with the shoulders still packed and elbows straight. Keep the head neutral and gaze forward.
– Lower with control: reverse the motion vertebra‑by‑vertebra, returning through the L‑position to the active hang without losing tension.
– Keep movement smooth and quiet. If the low back begins to arch, the knees bend, or momentum appears, reduce the range and reset.
– Throughout, breathe steadily, maintain core tension, and avoid kipping, swinging, or letting the shoulders drift up toward the ears.
Hanging Pike Tips
‘- Grip the bar slightly wider than shoulder width with a full thumb‑around grip.
– From a dead hang, depress and lightly retract your shoulder blades, engage the lats, and keep the ribs down to create an active hang.
– Avoid shrugging or letting the shoulders drift up toward the ears at any point.
– Squeeze your legs together, dorsiflex your ankles, and brace before you start lifting.
– Set a slight posterior pelvic tilt to flatten an excessive lumbar arch and maintain that “tuck” throughout the movement.
– Initiate the ascent by lifting straight legs to hip height (L‑position) without swinging while keeping the pelvic tuck.
– Continue by segmentally flexing the trunk, pulling the pelvis toward the ribcage to raise the straight legs past 90 degrees into a controlled “V”.
– Pause briefly at the top with shoulders packed, elbows straight, and your head neutral with eyes looking forward.
– Lower under control by reversing the motion vertebra‑by‑vertebra, returning through the L‑position to the active hang without losing tension.
– Keep the movement smooth and quiet; if your low back arches, knees bend, or momentum appears, reduce the range of motion and reset while breathing steadily and maintaining core tension.
Hanging Pike Beginner Introduction
The hanging pike is an advanced hanging core exercise performed with straight legs while gripping a pull‑up bar. From a strong, active hang, the legs rise together and continue upward until the body folds toward a V‑like position. The motion combines a powerful curl through the mid‑section with a high leg lift, so the abs drive the movement while the hip flexors and front of the thighs contribute. The side abs help steady the pelvis and limit twisting, and the lats, shoulders, and forearms work hard to support the body from the bar.
Because the legs stay long and straight, the exercise places a heavy demand on core strength, grip endurance, and flexibility through the backs of the legs. The full repetition is characterized by a smooth, controlled path up and down with minimal swing, straight elbows, and a steady head and neck position. Emphasis is on precision and tension throughout the entire body rather than speed or momentum.