Hanging Pike
Also known as: toes to bar
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCore · Core flexion
- Secondary muscles
- Hip Flexors, Delts
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Hanging from a bar and lifting straight legs until the body folds into a V demands more than ab strength: grip, lat tension, and hamstring flexibility all cap the range before the abs do. Own the bent-knee hanging raises first - straightening the legs roughly doubles the lever the abs and hip flexors must move.
How to do the 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.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
- Delts
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Hanging Pike work?
The Hanging Pike primarily works the abs. It also involves the hip flexors and delts, which assist the movement and stabilise the joints.
Is the Hanging Pike good for beginners?
Not as a starting point. The Hanging Pike is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Hanging Pike?
If you cannot do the Hanging Pike, try the Hip Lift Hanging Leg Raise, the Suspension Knee Tuck or the Floor V-Sit. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Hanging Pike, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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