Exercise guide
TRX Pike
The TRX Pike begins in a plank with the feet suspended and the hands on the floor. The abdominals lift the hips into an inverted V, while the shoulders stabilize the upper body throughout the movement.
Training context
Setup Cues for the TRX Pike
Strap length should allow the body to begin in a level plank without the feet touching the floor. The hands need enough clear space to remain planted as the hips rise.
This is an advanced exercise. Use a smaller range until the straps can remain steady and the body can return to plank without the lower back sagging.
Technique overview
Lift the hips while keeping the shoulders supported
Secure both feet in the straps and establish a strong plank with the hands under the shoulders. Keep the legs straight or softly bent as the hips rise toward the ceiling. Pause at the highest position that does not shift the hands or collapse the shoulders, then lower slowly back to plank. End the set when the return can no longer be controlled.
Treat this as an overview and use a range, pace, and setup you can control.