Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Hanging pike

Advanced

Hanging pike is a isolation bodyweight exercise for the abs, also working the quads and front delts.

What it works

Primary muscle

Abs

Also works

QuadsFront delts

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your legs up towards the bar, keeping them straight.
  3. 3Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
  4. 4Hold the position for a moment, then slowly lower your legs back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Hanging straight leg hip raiseBodyweight
  • Suspended reverse crunchBodyweight
  • V-sit on floorBodyweight
  • Hanging straight twisting leg hip raiseBodyweight
  • Weighted hanging leg-hip raiseWeight plate
  • Hanging leg hip raiseBodyweight

Easier variations

  • Toe touch sit (wall)Bodyweight
  • Crunch (hands overhead)Bodyweight
  • Hanging leg hip raiseBodyweight
  • Incline leg hip raise (leg straight)Bodyweight

Harder variations

  • Weighted hanging leg-hip raiseWeight plate
Logged today · 1 min restHanging pike

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Core exercises

  • 3/4 sit-upBodyweight
  • 45° side bendBodyweight
  • Ab coasterMachine
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Arm slingers hanging bent knee legsBodyweight