hanging pike
A waist exercise targeting the abs, performed with body weight.
How to do hanging pike
Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
Engage your core and lift your legs up towards the bar, keeping them straight.
Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
Hold the position for a moment, then slowly lower your legs back down to the starting position.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track hanging pike in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →