Exercise guide
Hanging Pike
The Hanging Pike is an advanced progression beyond the standard Hanging Leg Raise. From a hanging position, the athlete raises the legs much higher toward the bar while controlling the pelvis and torso. The abdominals and hip flexors work against a long lever as the grip supports the body.
Training context
How the Hanging Pike Differs
A standard leg raise may finish around hip height. The Hanging Pike continues until the feet or shins approach the bar, requiring greater abdominal strength, hip mobility, and control.
The knees may begin bent and straighten gradually near the top. Forcing completely straight legs is unnecessary if it causes swinging or prevents a controlled return.
Technique overview
Lift the pelvis as the legs rise
Start from a quiet overhand hang with the knees raised to the described position. Continue curling the pelvis and lifting the legs toward the bar without throwing the torso backward. Lower as slowly as possible to the starting position. Stop when the movement becomes a swing or the grip begins opening.
Treat this as an overview and use a range, pace, and setup you can control.