Hanging Pike tutorial
The hanging pike is an advanced ab exercise in which you hang from a pull-up bar and raise your straight legs up toward the bar. It challenges the entire abdominal wall, hip flexors and grip strength while demanding good hamstring flexibility, making it suited to advanced athletes.
How to perform
- Grip the pull-up bar overhand, slightly wider than shoulder width, and hang.
- Pull your shoulders down slightly and brace your core to stop swinging.
- Keep your legs straight and together.
- Contract your abs to tilt your pelvis back and raise your straight legs toward the bar.
- Lift until your toes approach or touch the bar.
- Lower your legs slowly without swinging.
Breathing: Exhale as you raise your legs and inhale as you lower them.
Key tips
- Start by tilting the pelvis back, not just lifting the legs.
- Lower slowly to prevent swinging.
- If your grip gives out first, use lifting straps.
Common mistakes
- Swinging and using momentum
- Bending the knees and turning it into a knee raise
- Hanging completely passive with loose shoulders
Safety: People with shoulder or back pain should substitute hanging knee raises or captain's chair knee raises.
Abs and corePrimary muscle
Body weightEquipment
ProfessionalLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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