TETSUHanging Pike
The Hanging Pike is a bodyweight exercise for the core that primarily targets the abs, with the hip flexors and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
abswaist
hip flexorsshoulders
body weight
How to do the Hanging Pike
- 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.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Hanging Pike work?
The Hanging Pike primarily targets the abs. The hip flexors and shoulders work as supporting muscles.
What equipment do I need for the Hanging Pike?
None. The Hanging Pike uses your body weight only, so you can do it anywhere.
How many sets and reps of the Hanging Pike should I do?
3 to 4 sets of 10 to 15 controlled reps of the Hanging Pike suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your core volume climb, and let AI plan your week. Scan the code or grab the app — free to start.