Hanging Pike
Also known as: Hanging Pike Raise, Straight-Leg Hanging Pike, Hanging Pike Up
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Hang from a pull-up bar with arms straight and shoulders engaged.
- Keep your legs straight and together and brace your abs to stop any swing.
- Raise your legs up in front of you toward the bar, bending at the hips and curling the pelvis.
- Lower the legs slowly without swinging.
Cues
- Curl the pelvis up at the top to use the abs.
- Keep the legs together and straight.
Common mistakes
- Swinging the body for momentum.
- Letting the shoulders shrug up.
- Letting the back arch as the legs lower.