About this exercise
The Hanging Pike is an advanced bodyweight core exercise performed while hanging from a pull-up bar. You raise your straight legs up toward the bar, creating a pike position that intensely engages the abs and deep core muscles.
Hanging Pike
Step by step instructions, muscle activation and variants for the Hanging Pike.
HardAbs
How to Perform
- Hang from a pull-up bar with an overhand grip, arms fully extended
- Brace your core and keep your legs straight and together
- Exhale as you raise your legs upward, aiming to bring your feet toward the bar
- Hold the pike position briefly at the top
- Slowly lower your legs back to the starting position under control
- Avoid swinging — use controlled muscle engagement throughout
Muscle Activation
Primary
Abs
Secondary
QuadricepsCoreObliquesInner thighsOuter thighs
Common Mistakes
Common mistakes content is coming soon.
About the Hanging Pike
The Hanging Pike is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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