Hang from an overhead bar and lift your hips and legs into a pike position, holding the static top. The movement loads the core, focusing on the abdominals and hip flexors.
How to do the Hanging Pike Hold#
- Grasp an overhead bar with an overhand grip and hang with your arms extended and legs together.
- Draw your ribs down and engage your core while stabilizing the shoulders by pulling the blades slightly down.
- Exhale and lift your hips and legs by hinging at the hips until your torso and thighs form a pike, keeping legs as straight as possible.
- Hold the pike with steady breathing and a tight midline for the chosen duration.
- Lower your legs back to the dead hang in a slow, controlled manner.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Quads (Quadriceps Femoris)
Common mistakes#
- Using momentum or swinging to reach the pike instead of moving under control.
- Allowing the shoulders to shrug up toward the ears.
- Rounding the lower back rather than maintaining a braced midline.
- Bending the knees instead of keeping the legs long.
