Hanging Pike
The Hanging Pike is a advanced none (bodyweight) exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentNone (Bodyweight)
LevelAdvanced
How to do the Hanging Pike
- Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width.
- Tip: You may use wrist wraps in order to facilitate holding on to the bar.Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it.
- This will be your starting position.Pull your legs up as you exhale until you almost touch your shins with the bar above you.
- Tip: Try to straighten your legs as much as possible while at the top.Lower your legs as slowly as possible until you reach the starting position.
- Tip: Avoid swinging and using momentum at all times.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.