VideoHanging Pike
Learn how to do hanging pike with a clear setup, controlled movement, and a technique you can repeat.
How to do hanging pike
- 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.
- 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.
- 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.
- Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
- Repeat for the recommended amount of repetitions.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do hanging pike?
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. 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. 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.
What muscles does hanging pike work?
Hanging Pike primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.
What is the best technique for hanging pike?
Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.
What can I do instead of hanging pike?
Related options include Hanging Leg Raise, Cross-Body Crunch, Crunch - Hands Overhead. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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