Hanging Pike

What is Hanging Pike? Hanging pike is a challenging core exercise that targets the abdominal muscles, particularly the lower abs. This exercise involves hanging from a pull-up bar while lifting your legs straight up towards the bar, creating a pike position with your body.

Tutorial

1. Start by hanging from a pull-up bar with your arms fully extended and your shoulders engaged.
2. Engage your core muscles and lift your legs straight up in front of you, keeping them together.
3. Continue lifting your legs until they are parallel to the floor or as high as you can go.
4. Hold the pike position for a moment to maximize the contraction in your abdominal muscles.
5. Slowly lower your legs back down to the starting position with control.

Common Mistakes

• Swinging or using momentum to lift the legs, which reduces the effectiveness of the exercise.

• Allowing the legs to bend at the knees instead of keeping them straight. - Not engaging the core muscles throughout the movement.

• Dropping the legs too quickly instead of lowering them with control.

Tips for Better Results

• Focus on form and control to maximize the engagement of the abdominal muscles.

• Perform the exercise slowly and with intention to avoid swinging. - Engage your mind-muscle connection to feel the contraction in your lower abs. - If you are a beginner, you can modify the exercise by bending your knees slightly to reduce the difficulty.

Muscles Worked Hanging pike primarily targets the following muscles:

• Rectus abdominis (lower abs) - Obliques - Hip flexors