Suspender Pike

1. Set the straps so the foot cradles hang about 20 to 30 cm above the floor, then slide one foot into each cradle.
2. Walk your hands forward into a plank with shoulders stacked over wrists and the straps hanging straight down from the anchor.
3. Brace your abs and squeeze your glutes so the hips stay level and the lower back does not sag.
4. Keeping the legs straight, pull your hips toward the ceiling and draw your feet under you until the torso is near vertical.
5. Pause at the top with hips over shoulders, pushing the floor away so the shoulder blades spread apart.
6. Lower the hips slowly back to the plank, stopping before they drop below the line of your shoulders.
7. Repeat for reps, letting the straps settle so they do not swing between reps.

Common Mistakes

• Sagging hips in the plank: Dropping the hips at the bottom shifts the load onto the lower back instead of the abs. Finish each rep with glutes squeezed and the body in a straight line.
• Bending the knees: Pulling with bent knees turns the pike into a knee tuck and takes the hamstrings and abs out of their lengthened position. Keep the legs locked and lift from the hips.
• Hands too far forward: Setting up with the shoulders behind the wrists overloads the shoulders and limits how high the hips can go. Start with the shoulders directly over the hands.

Programming Tips

Use the suspended pike as the main core movement of a session, placed after your heavy compound lifts and before any crunch-style finishers. Work in 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest. It is an anti-extension and hip-flexion exercise, so it pairs well with a rotational or lateral core movement in the same block.

Bodyweight is the load, and the lever is set by strap height and how far you walk your hands out; higher cradles and a longer body make it harder. If you cannot hold the plank for 30 seconds, start with suspended knee tucks and graduate to pikes. Progress by slowing the lowering to three seconds, then adding a pause at the top. The most common fault is a sagging plank between reps; reset the brace before every rep.

Common Questions

What muscles does the suspended pike work?

It works the rectus abdominis and hip flexors to lift the hips, with the obliques, serratus anterior and shoulders stabilizing the plank. The hamstrings and calves also get a stretch at the top of each rep.

Is the suspended pike harder than a suspended knee tuck?

Yes, considerably. Keeping the legs straight lengthens the lever, forces more hip flexion range and demands better shoulder control, so most people should own 12 clean knee tucks before trying pikes.

How many suspended pikes should I do?

Three to four sets of 8 to 12 controlled reps, two or three times a week, is enough for most lifters. When 12 reps become easy, slow the lowering phase or add a pause rather than chasing very high reps.

Why do my shoulders hurt during suspended pikes?

Usually the hands are too far forward or the shoulder blades are collapsing instead of pushing the floor away. Stack the shoulders over the wrists, press into the floor, and shorten the range until the shoulders feel stable.