TRX Forearm Pike

Abs, hip flexors, shouldersTRX Suspension Trainer

Intense core movement targeting the abs, hip flexors, and shoulders from a forearm plank in unstable foot cradles.

How to do it

1Place your feet in the TRX cradles and set up in a forearm plank with elbows directly under your shoulders.

2Keep your body locked in a straight line from head to heels.

3Exhale as you drive your hips high, pulling your feet toward you and allowing your head to drop between your arms.

4Pause for a second at the top, squeezing your abdominal muscles tightly.

5Inhale as you lower back down under control to the starting forearm plank.

Common mistakes

Arching or letting your hips sag when returning to plank, risking lower back strain.

Bending your knees during the drive, taking work off the abs and onto the legs.

Jerking your hips up with momentum, reducing control and stability.

Breathing

Exhale as you lift your hips up into the pike. Inhale as you lower back down under control.

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.