Hanging Pike

The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement: strict or swinging, arms completely straight or slightly bent, legs straight or bent, each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps.


  1. Builds serious core strength that carries over to a wide range of lifts
  2. Forces coordination and co-contraction of the lats, shoulders, core, and hip flexors
  3. Builds hamstring flexibility when done strictly
  4. Can be trained in lower strength-focused rep ranges than many other ab exercise

Hanging Pike Images

Hanging Pike image
Hanging Pike image

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