Hanging Pike – Video Exercise Guide & Tips

Hanging Pike - Video Exercise Guide & Tips

Are you looking to level up your core workout? Look no further than the hanging pike! This powerful exercise targets your abs, obliques, and hip flexors for a total core burn.

Watch This Exercise Video

In this article, we'll guide you through proper form, common mistakes to avoid, and modifications to challenge yourself. Plus, we've got tips to help you maximize your hanging pike workout.

So grab a bar and get ready to feel the burn!

Key Takeaways

  • Hanging pike increases core strength and improves shoulder stability.
  • Proper form and technique include maintaining a straight body line, engaging the core, and keeping shoulders down and back.
  • Common mistakes to avoid include relying on momentum, not fully extending legs, and swinging or arching the back.
  • Modifications and progressions for hanging pike include advanced variations, using equipment, incorporating twists, and gradually increasing difficulty.

Benefits of Hanging Pike

One of the main benefits of the Hanging Pike exercise is its ability to strengthen your core muscles. The Hanging Pike specifically targets your abdominal muscles, including your rectus abdominis, obliques, and transverse abdominis. By performing this exercise, you can effectively increase your core strength, which plays a crucial role in stabilizing your body and improving your overall balance and posture.

Additionally, the Hanging Pike also helps to enhance your flexibility and mobility. As you lift your legs up towards the bar, you're required to engage and stretch your hip flexors and hamstrings. This movement not only improves the flexibility of these muscles but also increases the range of motion in your hips and lower back.

By regularly incorporating the Hanging Pike into your workout routine, you can reap the benefits of improved core strength, enhanced flexibility, and increased mobility. These benefits can further translate into improved performance in various physical activities and reduced risk of injuries.

Now that you understand the benefits of the Hanging Pike, it's important to focus on proper form and technique to maximize the effectiveness of this exercise.

Proper Form and Technique

To maximize the effectiveness of the Hanging Pike exercise, ensure that you maintain proper form and technique throughout the movement. Here are three important tips to help you perform this exercise correctly:

  1. Engage your core: One common misconception is that the Hanging Pike solely targets the abs. However, it also engages other muscles such as the hip flexors, glutes, and lower back. To properly engage your core, start by hanging from a pull-up bar with your arms fully extended. Then, contract your abs and lift your legs up towards the bar, forming a 'pike' shape with your body. Focus on using your abdominal muscles to initiate the movement and avoid relying solely on momentum.
  2. Control your descent: When lowering your legs back down, it's crucial to maintain control and avoid swinging. This won't only help you prevent injuries but also ensure that you're effectively targeting your core muscles. Slowly lower your legs back to the starting position while maintaining tension in your abs.
  3. Protect your shoulders: To prevent shoulder injuries, avoid excessive swinging or relying on momentum to lift your legs. Instead, focus on using your core strength to control the movement. Additionally, ensure that your shoulders are properly engaged and stabilized throughout the exercise.

Common Mistakes to Avoid

Avoid these common mistakes when performing the Hanging Pike exercise to ensure optimal results and minimize the risk of injury. One of the most common mistakes is using momentum to swing your body up instead of relying on core strength. It's important to engage your abs and control the movement throughout.

Another mistake isn't fully extending your legs at the top of the movement. Remember to straighten your legs and point your toes to achieve a full pike position. Additionally, avoid bending your knees or arching your back during the exercise, as this can put unnecessary strain on your lower back. To maintain proper form, focus on keeping your legs straight and your core tight throughout the entire movement.

As you perform the Hanging Pike, it's important to pay attention to the important cues for this exercise. Start by hanging from a pull-up bar with your arms fully extended and your shoulders engaged. As you lift your legs, aim to bring them parallel to the ground, forming a 90-degree angle with your torso. Keep your core tight and avoid swinging or using momentum to complete the movement.

By following these cues and avoiding common mistakes, you'll optimize the effectiveness of the Hanging Pike exercise and reduce the risk of injury.

Now that you're aware of the common mistakes to avoid, let's move on to modifications and progressions to challenge yourself further.

Modifications and Progressions

To challenge yourself further, try incorporating modifications and progressions into your Hanging Pike exercise routine. Here are three options to help take your workout to the next level:

  1. Advanced variations: Once you have mastered the basic Hanging Pike, you can try more challenging variations. One option is to add ankle weights to increase the resistance and intensify the exercise. Another option is to perform the Hanging Pike on gymnastic rings or suspension straps, which will engage your stabilizer muscles and require greater core strength. Lastly, you can incorporate a twist at the top of the movement by rotating your torso to the side, targeting your obliques.
  2. Equipment options: While the Hanging Pike can be performed using just a pull-up bar, there are other equipment options that can add variety and difficulty to your routine. You can use a stability ball to elevate your feet, creating an unstable surface and forcing your core muscles to work harder. Alternatively, you can use a pull-up bar with adjustable height settings, allowing you to gradually increase the difficulty by raising the bar higher as you progress.

Tips for Maximizing Your Hanging Pike Workout

Looking to maximize your Hanging Pike workout? Here are some tips to help you get the most out of your routine.

First, let's talk about breathing techniques. Proper breathing during the hanging pike workout is essential for maximizing your performance. Breathe in as you lift your legs up towards the bar, and exhale as you lower them back down. This will help engage your core muscles and maintain control throughout the exercise.

In addition to breathing techniques, incorporating stretching exercises into your routine can greatly improve your hanging pike performance. Stretching your hamstrings, hip flexors, and lower back before your workout will increase your flexibility and range of motion, allowing you to achieve a deeper pike position. Some effective stretches include standing hamstring stretches, kneeling hip flexor stretches, and cat-cow stretches for the lower back.

Remember, it's important to listen to your body and not push yourself too hard. Start with shorter sets and gradually increase the duration as you build strength and endurance. Proper form is also crucial, so focus on maintaining a straight body line and engaging your core throughout the exercise.

By incorporating these breathing techniques and stretching exercises into your hanging pike workout, you can maximize your performance and achieve better results.

Frequently Asked Questions

How Many Calories Does a Hanging Pike Workout Burn?

A hanging pike workout can help you burn calories and improve flexibility. By engaging your core and upper body muscles, this exercise can contribute to calorie burning and weight loss.

The number of calories burned during a hanging pike workout will vary depending on factors such as your weight, intensity, and duration of the exercise. However, incorporating this exercise into your fitness routine can help you achieve your calorie burning goals while also enhancing your flexibility.

Can Hanging Pike Exercises Help With Improving Flexibility?

Hanging pike exercises can definitely help improve your flexibility. By engaging your core muscles and stretching your lower body, you'll be able to increase your range of motion and overall flexibility.

These exercises have numerous benefits, including strengthening your core, toning your abs, and improving your posture.

Is It Safe to Do Hanging Pike Exercises if You Have a Shoulder Injury?

If you have a shoulder injury, it's important to take precautions when doing hanging pike exercises. These exercises can put strain on your shoulders and potentially worsen your injury. It's best to consult with a healthcare professional before attempting them.

There are alternative exercises that can help improve your core strength without putting unnecessary stress on your shoulder joints. Always prioritize your safety and listen to your body when deciding which exercises to do.

How Long Should I Hold the Pike Position During the Exercise?

When doing the hanging pike exercise, it's important to know how long to hold the pike position. Holding it for about 5-10 seconds is a good starting point. As you progress, you can aim to hold it for longer periods of time.

The pike position targets your core muscles and helps improve your overall strength and stability. By incorporating the hanging pike into your workout routine, you can enjoy the benefits of a challenging exercise that engages multiple muscle groups.

Can Hanging Pike Exercises Be Done on a Pull-Up Bar at Home?

Yes, you can do hanging pike exercises on a pull-up bar at home. These variations involve hanging from the bar while bringing your legs up towards your chest, targeting your core muscles.

Hanging pike exercises offer numerous benefits, such as strengthening your abs, improving overall core stability, and enhancing your grip strength. They're a challenging yet effective way to work your abdominal muscles and can be a great addition to your home workout routine.


In conclusion, the hanging pike exercise is a highly beneficial workout that targets multiple muscle groups and improves core strength.

By maintaining proper form and technique, you can avoid common mistakes and achieve maximum results.

Additionally, modifying and progressing the exercise can help you continually challenge your body and make progress.

Remember to follow the tips provided to optimize your hanging pike workout and enjoy the benefits it brings to your fitness routine.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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