How to do the Hanging Pike
Hanging Pike is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Shoulders.
Hanging Pike demonstration · © GymiaFit
Hanging Pike at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Shoulders
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hanging Pike step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your legs up towards the bar, keeping them straight.
- 3Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- 4Hold the position for a moment, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Hanging Pike — questions
What muscles does the Hanging Pike work?
The Hanging Pike primarily targets the Abs. It also recruits the Hip Flexors, Shoulders as secondary movers.
What equipment do I need for the Hanging Pike?
None — the Hanging Pike uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hanging Pike suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hanging Pike?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hanging Pike demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.