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Hanging Pike
PullCompoundBodyweightExpert
Muscles worked
Front
Abdominals
Instructions
- 1Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
- 2Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
- 3Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
- 4Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Hanging Pike
The hanging pike is an advanced exercise where you raise bent legs toward the pull-up bar from a hanging position, intensely working the lower abs and hip flexors. This demanding movement requires solid grip strength in addition to strong abdominal control, a natural progression after mastering the classic hanging leg raise.
check_circleBenefits
- check_circleIntense lower-ab engagement
- check_circleAlso builds grip strength
- check_circleGood progression after the hanging leg raise
lightbulbExecution tips
- lightbulbFirst master the classic hanging leg raise
- lightbulbAvoid any swinging; the movement must stay controlled
- lightbulbExhale hard as you raise the legs toward the bar
warningCommon mistakes
- warningSwinging the body to create momentum
- warningAttempting the exercise without a solid base in leg raises
- warningUncontrolled descent that neglects the eccentric phase
helpFrequently asked questions
What prerequisites are needed before trying this exercise?expand_more
Good mastery of the classic hanging leg raise, plus sufficient grip strength.
Can I use lifting straps?expand_more
Yes, if grip becomes the limiting factor before the abs are fatigued.
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