Suspension Pike
Suspension Pike Exercise Description
The Suspension Pike is a bodyweight core exercise performed with a suspension trainer from a plank to a hips-up “pike” position. It emphasizes the anterior core (rectus abdominis and obliques) while demanding strong shoulder-girdle stability from the serratus anterior, deltoids, and triceps. Hip flexors assist as the legs stay straight and the hips fold, and the spinal extensors and glutes help maintain a neutral spine during the setup and return. The goal is to lift the hips by hinging at the hips—not by rounding the lower back—while keeping the shoulders stable over the wrists. Best used by individuals who already hold a solid high plank with good lumbopelvic control.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Deltoid - Anterior, Gluteus Maximus, Longissimus, Serratus Anterior, Triceps Brachii - Long Head
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Bilateral
- Equipment: TRX Bands
- Exercise Patterns: Hinge
- Exercise Type: Strength, Suspension
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Suspension Pike Exercise
‘- Place both feet in the suspension foot cradles and set up in a high plank: hands under shoulders, elbows straight, body in a straight line head to heels.
– Press the floor away to engage the serratus (active shoulders); lightly screw the hands into the floor to create external rotation; keep ribs stacked over pelvis and neck neutral.
– Brace your trunk and squeeze the glutes to avoid lumbar sag.
– Exhale and lift the hips toward the ceiling by flexing at the hips; keep the legs straight and let the straps slide your feet toward your hands.
– Keep shoulders stacked over wrists and elbows locked; avoid shrugging.
– Pause briefly in a controlled inverted “V” with a long spine (do not round the lower back). A slight knee bend is acceptable if needed to keep the spine neutral.
– Lower the hips back to a strong plank with control, maintaining strap tension and a neutral spine.
Suspension Pike Tips
‘- Set up in a high plank with hands directly under shoulders, elbows straight, and body in a straight line from head to heels.
– Press the floor away to keep “active” shoulders and engage the serratus.
– Lightly screw your hands into the floor to create external rotation at the shoulders.
– Keep ribs stacked over the pelvis and maintain a neutral neck.
– Brace your trunk and squeeze the glutes to prevent the lower back from sagging.
– Exhale as you lift the hips toward the ceiling.
– Lift the hips by flexing at the hips while keeping the legs straight, allowing the straps to slide your feet toward your hands.
– Keep shoulders stacked over wrists with elbows locked and avoid shrugging as you move.
– At the top, pause briefly in a controlled inverted “V” with a long spine, avoiding rounding the lower back.
– If needed, use a slight knee bend at the top to help keep the spine neutral while you hold the position.
Suspension Pike Beginner Introduction
The Suspension Pike is a challenging bodyweight core movement using a suspension trainer, blending a plank position with a controlled lift of the hips into an inverted “V” shape. The feet are supported by the straps while the hands stay on the floor, so the upper body acts as a stable base as the lower body moves. This places a strong demand on the front and side abs, with help from the hip flexors as the legs stay long and the hips fold. At the same time, the shoulders, chest, and backs of the arms work hard to keep the upper body steady.
Because the torso travels from a straight-line plank into a folded position and back again, the lower back and glutes play an important role in keeping the back feeling long rather than rounded. The movement emphasizes a true bend at the hips while the shoulders remain roughly over the hands, creating a mix of strength, control, and body awareness. It generally suits exercisers who already feel confident holding a strong, well-aligned plank.