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Hanging Pike

Abs ForearmsQuadsLats Compound Pull-up bar
Demo (loops)

How to do it

Starting position

  1. Grip the bar slightly wider than shoulder-width
  2. Hang so your feet do not touch the floor
  3. Keep your shoulders away from your ears so they do not rise
  4. Slightly tuck your pelvis to engage your abs

Movement

  1. Straighten your knees and keep your legs straight
  2. Slowly lift your legs using the strength of your abs
  3. Pull your toes up until they reach the height of the bar
  4. Control your hips and resist as you lower your legs

Breathing

Exhale as you raise your legs and inhale as you lower them

Trainer tips

  • From a dead hang, brace your core and start
  • Keep your legs straight and raise them to the bar
  • Lower slowly under control

Cautions

  • Overarching your lower back can cause pain, so maintain tension in your abs
  • Swinging the body to lift with momentum
  • Dropping the legs abruptly when lowering

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesAbs
Secondary musclesForearms · Quads · Lats
EquipmentPull-up bar
Movement patternCore
Rep range8–12 reps
9 similar exercises

Representative exercise: Hanging Knee Raise

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.