Hanging pike raise
Hanging pike raise is an advanced exercise that primarily targets the abdominal muscles, while also engaging the hip flexors, shoulders, and lower back. Key benefits include enhanced core strength, improved flexibility, and better coordination. By lifting the legs straight up towards the bar, athletes develop superior body control and stability. This exercise is particularly advantageous for gymnasts, climbers, and athletes in sports requiring strong midsections and grip strength. Incorporating Hanging Pikes can lead to improved performance in dynamic movements and overall power.
| Primary muscle group: | Core |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
10
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Stand with your back straight and legs fully extended.
- 2Slowly lift both legs in front of you, keeping them straight, until they are parallel with the ground.
- 3Continue lifting your legs towards an overhead bar until your body forms an upside-down 'V' shape.
- 4Hold this position briefly while maintaining a controlled and engaged core.
- 5Gradually lower your legs back down to the starting position in a slow and controlled manner.
- 6Repeat the movement for your desired number of repetitions, keeping your core engaged at all times.
Tips & Tricks
Engage Your Core: Ensure you engage your core muscles throughout the movement to lift your legs correctly and avoid swinging.
Grip Strength: Focus on maintaining a strong grip on the bar to improve stability and control during the exercise.
Controlled Movement: Perform the exercise with slow, controlled movements to maximize muscle engagement and reduce the risk of injury.
Breathe Properly: Exhale as you lift your legs and inhale as you lower them. Proper breathing helps in maintaining rhythm and providing muscle stability.
Use Your Hip Flexors: Concentrate on using your hip flexors to lift your legs, rather than relying on momentum.
Limit Swinging: Aim to keep your body as still as possible to prevent excessive swinging, which can reduce the effectiveness of the exercise.
Start Small: If you're new to the exercise, start with knees bent and progress to fully extended legs as your strength improves.
Stay Flexible: Incorporate regular stretching into your routine to maintain flexibility in your hamstrings and hips, which can help you achieve a higher pike.
Mind Muscle Connection: Focus on feeling the burn in your abdominal muscles to ensure you are engaging the correct muscle groups.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
