TRX Inverted Pike

Abs, Hip FlexorsTRX Suspension Trainer

An advanced bodyweight exercise using TRX straps to target your abs and hip flexors. It demands strong core control and balance as you lift your hips high from a plank position.

How to do it

1Secure your feet in the TRX foot cradles and assume a high plank position on hands.

2Hold a straight line from shoulders to feet, keeping your abs and glutes engaged.

3Drive your hips straight up into the air, pulling your feet toward you with your core.

4Pause briefly at the top when your body reaches an inverted V shape.

5Lower back down with control into the high plank without letting your hips sag.

Common mistakes

Sagging the lower back at start or finish — puts unwanted stress on your spine.

Bending your knees — shifts the focus away from your abs and onto your legs.

Jerkily snapping your hips up — causes you to lose core tension and balance.

Breathing

Exhale as you lift your hips into the pike; inhale as you smoothly lower back down.

Make it harder or easier

To make it easier, reduce your height or switch to a knee tuck.

To make it harder, hold the peak pike position for two full 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.