Hanging pike raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 0

Description: Stand with your back straight and legs fully extended. Slowly lift both legs in front of you, keeping them straight, until they are parallel with the ground. Continue lifting your legs towards an overhead bar until your body forms an upside-down 'V' shape. Hold this position briefly while maintaining a controlled and engaged core. Gradually lower your legs back down to the starting position in a slow and controlled manner. Repeat the movement for your desired number of repetitions, keeping your core engaged at all times.

Exercise ID: 00315

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

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