Beginner
HANGING PIKE
Waist
Body Part
Abs
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Abs
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2
Step:2 Engage your core and lift your legs up towards the bar, keeping them straight.
3
Step:3 Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
4
Step:4 Hold the position for a moment, then slowly lower your legs back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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