# Hanging Pike

URL: https://heatsy.app/ex/hanging-pike

Also known as: Hanging Pike Raise, Straight-Leg Hanging Pike, Hanging Pike Up

Body region: Core, Legs

## Muscles

- Main: Rectus Abdominis, Iliopsoas
- Helps: External Oblique, Tensor Fasciae Latae, Rectus Femoris
- Holds: Latissimus Dorsi, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Pull-Up Bar

## Technique

1. Hang from a pull-up bar with arms straight and shoulders engaged.
2. Keep your legs straight and together and brace your abs to stop any swing.
3. Raise your legs up in front of you toward the bar, bending at the hips and curling the pelvis.
4. 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.

## Alternatives

- [Hanging Leg Raise](https://heatsy.app/ex/hanging-leg-raise)
- [Toes-to-Bar](https://heatsy.app/ex/toes-to-bar)