TETSUBand V-Up vs Hanging Pike
The Band V-Up and the Hanging Pike both train the abs as their primary muscle. The Band V-Up uses a band while the Hanging Pike is bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Band V-Up | Hanging Pike | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | hip flexors | hip flexors and shoulders |
| Equipment | band | bodyweight |
| Steps in our guide | 4 | 5 |
How each one starts
Band V-Up — first steps
- Lie flat on your back with your legs straight and your arms extended overhead, holding the band.
- Engaging your abs, lift your legs and upper body off the ground simultaneously, reaching your hands towards your toes.
Hanging Pike — first steps
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
Full step-by-step guides are linked below.
Which should you choose?
The Band V-Up gives accommodating resistance that peaks at the top of the range. The Hanging Pike needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Band V-Up better than the Hanging Pike?
Neither is universally better — both train the abs as the primary mover. The Band V-Up gives accommodating resistance that peaks at the top of the range, while the Hanging Pike needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band V-Up and the Hanging Pike in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band V-Up and the Hanging Pike work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — hip flexors for the Band V-Up versus hip flexors and shoulders for the Hanging Pike.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.