Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the hanging pike, including tips, variations, and the muscle groups it targets.
Instructions
- Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar. for best results.
- Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position. for best results.
- Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top. for best results.
- Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times. for best results.
- Repeat this exercise for the recommended amount of repetitions. for best results.