TRX Overhead Pike

Abs, Delts, Hip FlexorsTRX Suspension Trainer

The TRX overhead pike is an advanced plank variation that heavily loads your core, hip flexors, and shoulders. Lifting your hips vertically overhead challenges spatial body control, dynamic balance, and high-level trunk strength.

How to do it

1Secure your feet in the TRX straps and get into a solid high plank on straight arms.

2Keep your eyes on the floor, brace your core, and lock out your knees.

3Keep your legs completely straight as you drive your hips straight up towards the ceiling, pulling your feet toward your hands.

4Continue lifting until your torso and arms align vertically overhead.

5Hold the top position for a split second, keeping your balance solid.

6Lower your hips back down under total control until you return to a flat plank.

Common mistakes

Bending your knees during the lift, turning the move into a knee tuck and reducing core activation.

Arching or sagging your lower back as you lower back into the plank.

Using momentum or jerking your body up instead of lifting with your abs.

Bending your elbows, which ruins shoulder stability.

Breathing

Exhale as you drive your hips up into the pike position. Inhale slowly as you return to the flat plank.

Make it harder or easier

To make it easier, swap the pike for TRX knee tucks or limit how high you lift your hips.

To make it harder, hold the peak pike position for 2 to 3 seconds on every rep.

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.