Only the strong need try the Hanging Pike!

Abdominal Exercises

The Hanging Pike is a very challenging exercise so don't try this unless you've already conquered chin-ups... 'Cos you will fall! ;)

Use the guide and watch the video below to ensure you get perfect form, which will ensure you can get the most out of this brilliant core strengthening exercise.



Hanging Pike Exercise Guide

  • Hang from a chin-up bar with an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Keep your legs and feet together.

    • Quick Tip: Wrist straps or chalk may help you grip onto the bar for longer.

  • Bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This is your starting position.

  • Pull your legs up until you almost touch your shins with the bar above you. Breathe out during this portion of the move.

    • Quick Tip: Try to straighten your legs as much as possible while at the top.

  • Lower your legs as slowly as possible until you reach the starting position.

    • Quick Tip: Avoid swinging and using momentum at all times.

  • Repeat for the recommended amount of repetitions.

  • Variations: You can perform this exercise with ankle weights in order to make it even more challenging.

    Hanging Pike Exercise Video


    If you feel you're tough enough to take on this exercise and don't have a gym membership, get this York Workout Tower It will allow you to do chin-ups, pull-ups, dips and more too!



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