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.
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.
