Back to library
Exercise Library
Hanging Pike
An advanced hanging raise where straight legs lift until the body folds into a full pike, feet near the bar, demanding high-level ab strength and hamstring flexibility.
AbsBodyweightHip flexion with pelvic curl
GoLightWeight mediahanging-pike
Demonstration coming soon
Primary
Rectus abdominis
Secondary
Hip flexorsLatissimus dorsiForearmsObliques
Equipment
Bodyweight
Pattern
Hip flexion with pelvic curl
Setup
- 01Grip a pull-up bar at shoulder width with an overhand grip.
- 02Hang with straight arms and actively packed shoulders.
- 03Point the legs straight down with knees locked and toes together.
- 04Eliminate all swing before starting.
Execution
- 01Raise the straight legs by flexing the hips and pressing down on the bar with the lats.
- 02As the legs pass horizontal, curl the pelvis up to keep them rising.
- 03Continue until the feet approach the bar and the body is fully folded.
- 04Lower with control through the same path back to a dead hang.
Checkpoints
- -Knees stay locked from start to finish.
- -The pelvis curls after horizontal; the movement is not pure hip hinge.
- -The descent is as controlled as the ascent, with no free fall.
- -Shoulders stay active, pressing down on the bar for leverage.
Common mistakes
- -Bending the knees near the top to fake the range.
- -Kipping or swinging to throw the feet up.
- -Letting the body swing forward on the way down.
- -Attempting full range without the hamstring flexibility to fold.
Programming notes
- -Use 3 to 5 sets of 3 to 8 strict reps; quality over volume.
- -Build up via hanging straight leg raises and partial pikes above horizontal.
- -Program early in the session while the abs and grip are fresh.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play