Hanging Pike Raise

Abs, Hip flexorsPull-Up Bar

An advanced hanging core exercise requiring high abdominal strength and hamstring flexibility to bring straight legs up to the bar.

How to do it

1Grasp the pull-up bar with an overhand, shoulder-width grip and hang with straight legs and active shoulders.

2Without swinging, lift your straight legs in front of you by hinging at the hips.

3Posteriorly tilt your pelvis and raise your feet up toward the bar.

4Hold the top position for a fraction of a second.

5Slowly lower your straight legs back down to the full hang.

Common mistakes

Swinging your body or using momentum, taking tension off the abs.

Lifting with only hip flexors without curling your pelvis up, missing full ab contraction.

Hanging passively with relaxed shoulders, putting harmful stress on the shoulder joints.

Breathing

Exhale as you raise your legs to the bar, and inhale as you lower them under control.

Make it harder or easier

To make it easier, bend your knees; to make it harder, pause at the top for 2–3 seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.