Hanging Pike
An advanced compound strength exercise that works the abs, needing no equipment.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Hanging Pike
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Hanging Leg Raise
An advanced isolation strength exercise that works the abs, needing no equipment.
-
2
Barbell Ab Rollout - On Knees
An advanced compound strength exercise that works the abs, using a barbell.
-
3
Bent Press
An advanced compound strength exercise that works the abs, using a kettlebell.
-
4
Press Sit-Up
An advanced compound strength exercise that works the abs, using a barbell.
-
5
Ab Crunch Machine
An intermediate isolation strength exercise that works the abs, using a machine.
-
6
Ab Roller
An intermediate compound strength exercise that works the abs.
-
7
Advanced Kettlebell Windmill
An intermediate isolation strength exercise that works the abs, using a kettlebell.
-
8
Barbell Ab Rollout
An intermediate compound strength exercise that works the abs, using a barbell.
-
9
Barbell Rollout from Bench
An intermediate compound strength exercise that works the abs, using a barbell.
-
10
Barbell Side Bend
A beginner isolation strength exercise that works the abs, using a barbell.
Frequently Asked Questions
What muscles do hanging pike work?
Hanging Pike primarily works the abs.
What equipment do I need for hanging pike?
None. Hanging Pike is a bodyweight movement you can do anywhere you have floor space.
Hanging Pike: is it suitable for beginners?
Hanging Pike is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of hanging pike?
Hanging Leg Raise, Barbell Ab Rollout - On Knees, Bent Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my hanging pike reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; hanging pike can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Hanging Pike with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.