Hanging Pike

Hanging Pike - Step 0 Hanging Pike - Step 1

Primary Muscles

abdominals

Level

expert

Mechanic

compound

Equipment

body only

Category

strength

Instructions

  1. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
  2. Now 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 will be your starting position.
  3. Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
  4. Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
  5. Repeat for the recommended amount of repetitions.

Ready to Start Your Fitness Journey?

Track your workouts, monitor your progress, and achieve your fitness goals with Easy Reps.

App Store Download Now