Exercise
Hanging Pike
Also known as: hanging jackknife, v hang
Hanging Pike is a compound exercise for the abdominals. Main target: lower abs. No equipment needed — just your bodyweight.
Muscles worked
Primary
How to do 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.
Similar exercises
Dead Bug
Bodyweight
Lower abs
Hanging Leg Raise
Bodyweight
Lower abs
Jackknife Sit-Up
Bodyweight
Lower abs
Bent-Knee Hip Raise
Bodyweight
Lower abs
Bottoms Up
Bodyweight
Lower abs
Butt-Ups
Bodyweight
Lower abs
Alternatives with other equipment
Exercise Ball Pull-In
Exercise ball
Lower abs
Cable Reverse Crunch
Cable
Lower abs
Knee/Hip Raise On Parallel Bars
Other
Lower abs
Smith Machine Hip Raise
Smith machine
Lower abs
Advanced Kettlebell Windmill
Kettlebell
Obliques
Barbell Ab Rollout
Barbell
Upper abs
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