Demo & instructions
Suspension Pike
Also known as: Strap Pike, Suspended Pike
Instructions
From a push-up position with your feet in the straps, you lift your hips high and fold into an upside-down V. A demanding abs exercise that also asks a lot of the shoulders; starting with your feet further out from under the anchor point makes it harder.
- Movement
- Trunk flexion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Lower the foot cradles to about mid-calf height above the floor.
- 2Kneel facing away from the anchor, place your toes in the cradles, and set your hands under your shoulders.
- 3Lift your knees to reach a straight-arm plank with your feet suspended.
Execution
- 1Brace your midsection so your hips do not sag.
- 2Keeping your legs straight, lift your hips toward the ceiling and draw your feet toward your hands.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
