Hanging Pike
Also called toes to bar
Quick answer
The hanging pike is an advanced core exercise where you hang from a pull-up bar and lift your straight legs until your feet reach the bar, curling your pelvis up. It works the abs hard, with the hip flexors, including part of the quads, lifting your legs.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Hanging Pike
- 1
Hang from a pull-up bar or stall bars. This is your starting position.
- 2
Without swinging, lift straight legs up as high as possible (bringing the feet or lower shins to the bar), curling the pelvis up as you would in a crunch.
- 3
Return your legs slowly to the hanging position, keeping tension in your abs throughout.
Form cues
- Start from a still hang with your shoulders gently pulled away from your ears.
- Tilt your pelvis up and curl your hips; don't just swing the legs.
- Keep your knees straight and legs together as they rise.
- Lower slowly to a full hang and stop any swing before the next rep.
- Bend your knees to shorten the lever if straight legs break your form.
Breathing: Breathe out as you lift your legs toward the bar; breathe in as you lower them back to a hang.
Common Hanging Pike mistakes
Swinging to throw the legs up
Pause at the bottom for a second to kill the swing and start each rep from a dead hang.
Legs stalling at hip height
Keep curling your pelvis past 90 degrees toward the bar, or use bent knees until you can.
Dropping the legs quickly
Lower over two to three seconds so your abs control the whole descent.
Grip giving out before the abs
Use lifting straps or ab slings, or train your hang separately, so your grip doesn't end the set.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnersbend your knees if needed | 1–3 | 8–12 | 60–90 s |
| Muscle growth | 3–4 | 8–15 | 60–90 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Hanging Pike variations and alternatives
Variations
- Hanging leg raise
Lifting your legs to about hip height is the usual stepping stone to the full pike.
- Hanging knee raise
Bending your knees shortens the lever and is the easiest hanging option.
Alternatives
- Lying leg raise
A floor version with no grip demand, useful for learning pelvic control.
- Reverse crunch
Trains the same pelvis-curling action lying on your back.
- Jackknife sit-up
Brings your arms and legs together on the floor in a similar pike shape.
- Barbell ab rollout
A demanding anti-extension exercise for advanced core training.
Hanging Pike FAQ
Hanging pike vs hanging leg raise: what's the difference?
A hanging leg raise usually stops with your legs around hip height, while a hanging pike keeps going until your feet reach or nearly reach the bar. Going higher means curling your pelvis and lower spine, which makes your abs work harder and demands more hamstring flexibility. The leg raise is the easier step toward the pike.
What muscles does the hanging pike work?
The hanging pike mainly works your abs, especially the rectus abdominis as it curls your pelvis toward your ribs. The hip flexors, including the rectus femoris of the quads, lift your legs. Your obliques help control swinging, and your lats, shoulders and forearms work to hold you on the bar.
Why can't I get my feet to the bar?
Usually it's a mix of hamstring flexibility, ab strength and swinging. Tight hamstrings stop straight legs from folding up, and if your pelvis doesn't curl, your legs stall around hip height. Build up with hanging knee raises and leg raises, work on hamstring flexibility and use slightly bent knees near the top until you can reach the bar.
Is the hanging pike good for beginners?
Not usually as a starting point. It needs enough grip to hang for the whole set, strong abs to curl the pelvis and good hamstring flexibility. Beginners get more from lying leg raises, reverse crunches and hanging knee raises first, then progress to straight-leg raises and finally the full pike.
Sources
Related calculators
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