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Ring Pike

Step by step instructions, muscle activation and variants for the Ring Pike.

HardAbsCore

About this exercise

The ring pike is an advanced bodyweight core exercise performed on gymnastic rings. Starting in a push-up position with hands gripping the rings, you pike your hips upward into an inverted V shape, demanding significant abdominal strength and shoulder stability. The unstable rings increase the difficulty compared to floor or bar versions.

How to Perform

  • Set gymnastic rings at approximately hip height and grip them with straight arms
  • Begin in a push-up plank position with your body fully extended and core braced
  • Keeping your legs straight, raise your hips toward the ceiling by flexing at the waist
  • Continue until your body forms an inverted V with hips as high as possible
  • Hold briefly at the top, then lower your hips back to the starting plank position under control

Muscle Activation

Primary
AbsCore
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Ring Pike

The Ring 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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