Smart Workout Diary

Hanging Pike

The hanging pike is an advanced hanging abdominal exercise performed from a pull-up bar. You raise straight legs upward by flexing at the hips while keeping the torso controlled, primarily training the abdominals and hip flexors. It supports core strength, body control, and grip endurance.

Demonstration

Hanging Pike — demonstration 1
Hanging Pike — demonstration 2

Instructions

  1. Grip a secure pull-up bar with both hands about shoulder width apart and hang with straight arms.
  2. Set your position: draw the shoulders down away from the ears, brace the abdomen, and keep the legs together and straight.
  3. Exhale and raise both straight legs by folding at the hips, aiming to bring the feet upward in front of the body.
  4. Keep the movement controlled; avoid swinging, bending the knees, or throwing the torso backward.
  5. Lower slowly to a full controlled hang, then pause until any swinging has stopped before repeating.
Muscle Group
Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only, Pullup Bar
Difficulty
Expert

Technique tips

  1. Prioritize control over height: use only a range of motion you can reach without swinging.
  2. Keep the ribs drawn down and avoid excessive arching of the lower back as the legs rise.
  3. Use a secure bar with enough clearance around and below you.
  4. If straight legs cause loss of form, build control with easier hanging core exercises before progressing.
Exercise library