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Hanging Pike

The Hanging Pike primarily targets your Abdominals. It requires bodyweight and is best suited to expert lifters.

Expert level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals

How to perform Hanging Pike

  1. Step 1. Hang 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.
  2. Step 2. Now 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.
  3. Step 3. Pull 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.
  4. Step 4. Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do hanging pikes target?

The primary focus is the rectus abdominis, specifically the lower region. The hip flexors also play a significant role in lifting the legs toward the bar.

How can I improve my form to prevent swinging?

Engage your lats by pulling down on the bar and maintain a tight core throughout the movement. Control the descent of your legs to eliminate momentum.

What is a common mistake to avoid during this exercise?

Many lifters rely on momentum or swing their legs rather than using abdominal strength. Ensure your spine rounds slightly at the top to fully contract the abs.

What is a good progression for beginners who cannot do a full pike?

Start with hanging knee raises to build foundational core strength. Gradually transition to straight-leg raises as your hip flexor mobility and abdominal power improve.

How should I program hanging pikes into my routine?

Perform 2 to 3 sets of 8 to 12 controlled repetitions. Include this movement at the end of a workout twice per week for optimal core development.

Sample sets & reps for Hanging Pike

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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