Hanging Pike
Hanging Pike is a advanced strength - high hanging pike exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Latissimus dorsi, Forearm gripping muscles
- Exercise type
- Advanced strength - high hanging pike
Exercise technique
- Grip
Use an overhand grip slightly wider than your shoulders.
- Setup
Bend your knees and raise your thighs forward to stop swinging.
- Initiate
Exhale and curl your pelvis upward.
- Raise
Extend your knees under control as you lift your legs.
- Target
Bring your shins toward the bar without rolling onto your neck.
- Lower
Return your legs as slowly as possible to the tucked start.
- Monitor
Repeat while maintaining grip and shoulder support.
Key technique points
- Contact with the bar is not required.
- Raise both legs together.
- Use the pelvic curl.
- Eliminate swing at the start.
- Extend the knees only as far as you can control.
- Stop before your hands slip.
Common mistakes
Swinging the legs
Do not gain pike height through hip swing.
Forcing straight legs
Do not lock your knees forcibly when flexibility is insufficient.
Pulling the head in
Do not compress your neck against your chest as your shins approach.
Dropping on the descent
Do not suddenly release the high leg position.
Losing shoulder control
Do not hang unstably from your arms while folding your torso.
Fixating on height
Do not seek bar contact without a safe return.
Frequently asked questions
Hanging Pike: why is “Swinging the legs” a mistake?
Do not gain pike height through hip swing.
Hanging Pike: why is “Forcing straight legs” a mistake?
Do not lock your knees forcibly when flexibility is insufficient.
Hanging Pike: why is “Pulling the head in” a mistake?
Do not compress your neck against your chest as your shins approach.
Hanging Pike: why is “Dropping on the descent” a mistake?
Do not suddenly release the high leg position.
Hanging Pike: why is “Losing shoulder control” a mistake?
Do not hang unstably from your arms while folding your torso.
Hanging Pike: why is “Fixating on height” a mistake?
Do not seek bar contact without a safe return.
What should I focus on when doing Hanging Pike?
Contact with the bar is not required. Raise both legs together. Use the pelvic curl. Eliminate swing at the start. Extend the knees only as far as you can control. Stop before your hands slip.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.