How to Do the Hanging Pike
Add the Hanging Pike to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
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💪 Abdominals🏋️ Body Only📊 Expert🏷️ Strength
How to perform it
- 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
The Hanging Pike primarily targets your Abdominals. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Hanging Pike slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.