Abs exercise · body weight
Hanging Pike
The hanging pike is a bodyweight exercise that targets the abs, with the hip flexors and shoulders assisting.
- Target muscle
- Abs
- Also works
- Hip flexors, shoulders
- Equipment
- Body weight
- Body part
- Waist
How to do the hanging pike
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The hip flexors and shoulders work as secondary muscles. See all ab exercises or every bodyweight exercise.
