Exercise / 433Animation available
Strength / Pull-Up Bar
Hanging Pike
A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands.
Equipment
Pull-Up Bar
Experience
advanced
Movement
compound
Instructions
- 01
Hang from a pull-up bar with a shoulder-width overhand grip.
- 02
Engage the lats and brace the core to create a hollow body.
- 03
Keeping the legs perfectly straight, lift them in a smooth arc up to the bar.
- 04
Aim to touch the toes to the bar between the hands.
- 05
Lower the legs slowly back to the hanging position and repeat.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
