Suspension Trainer Pike

Body region

• Core
• Shoulders
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• Deltoid
• Serratus Anterior
• Rectus Femoris

Holds

• Pectoralis Major
• Transversus Abdominis

Equipment

• Suspension Trainer

Technique

1. Place your feet in the foot cradles, hands on the floor under your shoulders, body in a straight plank.
2. Keep your arms and legs straight and brace the abs.
3. Lift your hips toward the ceiling, folding at the hips into an inverted V.
4. Lower back to the straight plank slowly.

Cues

• Reach the hips high with straight legs.
• Keep the shoulders over the hands.

Common mistakes

• Bending the knees to get the hips up.
• Collapsing the lower back in the plank.
• Swinging the straps with momentum.

Alternatives

• Stability Ball Pike
• Suspension Trainer Knee Tuck