Hanging Pike

An advanced core and flexibility exercise performed by hanging from a bar and lifting the legs towards the torso.

Instructions

• Hang from a pull-up bar with a shoulder-width grip.
• Engage your core and lift your legs, keeping them straight.
• Aim to bring your feet towards the bar.
• Pause briefly at the top, then lower your legs with control.

Common Mistakes to Avoid

• Bending the knees instead of keeping legs straight.
• Using momentum instead of core strength to lift the legs.
• Failing to stabilize the shoulders.

Additional Information