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Suspension Trainer Pike
A suspension trainer exercise that targets the abs and hip flexors to build core stability and shoulder strength; commonly scaled by limiting range of motion.
About Exercise
Equipment
Suspension Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Hip Flexors
6/10Iliopsoas
Glutes
4/10Glute Max
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust straps to mid-calf height. Place feet in the cradles and assume a high plank position with hands under shoulders.
- Brace core and press hands firmly into the floor.
- Keep legs straight and lift hips toward the ceiling.
- Pull feet forward until hips are stacked over shoulders.
- Pause briefly at the top in an inverted V position.
- Lower hips back to the starting plank position with control.
Coaching Tips
Form Cues
- Hips to sky
- Legs straight
- Push floor away
- Ribs down
- Control the descent
Breathing
Exhale as you lift your hips up, inhale as you lower back to plank.
Tempo
2-1-2
Range of Motion
From a flat plank position to a high pike with hips over shoulders.
Safety
Safety Notes
- Maintain a neutral spine during the plank phase.
- Stop if you feel sharp pain in the lower back.
- Ensure straps are securely anchored.
Spotting
Not recommended; perform on stable ground with clear space.
Common Mistakes
- Bending knees
- Sagging hips in plank
- Rounding lower back
- Rushing the tempo
When to Avoid
- Acute lower back pain
- Shoulder instability
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion to 90 degrees
Build Up First
- Proficient plank hold
- Basic core stability
Also known as
TRX Pike, Suspended Pike, Suspension Jackknife, Inverted V, Strap Pike
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