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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

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Primary

Rectus abdominis

Secondary

Hip flexorsLatissimus dorsiForearmsObliques

Equipment

Bodyweight

Pattern

Hip flexion with pelvic curl

Setup

  1. 01Grip a pull-up bar at shoulder width with an overhand grip.
  2. 02Hang with straight arms and actively packed shoulders.
  3. 03Point the legs straight down with knees locked and toes together.
  4. 04Eliminate all swing before starting.

Execution

  1. 01Raise the straight legs by flexing the hips and pressing down on the bar with the lats.
  2. 02As the legs pass horizontal, curl the pelvis up to keep them rising.
  3. 03Continue until the feet approach the bar and the body is fully folded.
  4. 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

Toes-To-Bar

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Hanging Straight Leg Raise

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Hanging Straight Leg Hip Raise

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V-Up

Bodyweight / Abs

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