TRX Pike

abs, hip flexors, shouldersTRX Suspension Trainer

The TRX pike is an intense core and hip flexor exercise performed from a push-up position. It demands strong shoulder stability and total body control.

How to do it

1Secure your feet in the TRX foot cradles and assume a full push-up plank position.

2Keeping your legs straight, lift your hips up high, pulling your feet toward your hands.

3Hold briefly at the top when your hips are stacked directly over your shoulders.

4Lower your hips back down under control to return to the plank position.

Common mistakes

Bending your knees, which takes the targeted load off your abs.

Arching your lower back as you return to the plank, creating harmful spinal tension.

Sagging through your shoulders, overstressing the shoulder joints.

Breathing

Inhale in the plank position and exhale as you pull your hips up into the pike.

Make it harder or easier

To make it easier, reduce the height of your hip lift; to make it harder, hold the top pike position 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.