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Exercise guide
Hanging Pike
A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands.
What this exercise works
- Muscles
- rectus abdominis · forearm flexors · hip flexors · latissimus dorsi
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with a shoulder-width overhand grip.
- Engage the lats and brace the core to create a hollow body.
- Keeping the legs perfectly straight, lift them in a smooth arc up to the bar.
- Aim to touch the toes to the bar between the hands.
- Lower the legs slowly back to the hanging position and repeat.
Technique cues and common mistakes
- No swinging — every rep starts from a dead hang with a braced trunk.
- If full range is too hard, raise only to horizontal and build up.