Step by step instructions, muscle activation and variants for the Suspension Pike.
The Suspension Pike is a core exercise performed with your feet secured in suspension straps. Piking the hips upward from a plank position creates intense demand on the abdominals and hip flexors while requiring shoulder stability to maintain control of the unstable surface.
Common mistakes content is coming soon.
The Suspension 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.