Abs
TRX Pike
The TRX Pike is a strength exercise with a TRX for your abs. Share of the load in the Zulta muscle model: hip flexors 30%, lower abs 28% and upper abs 15%.
How to do it
- Set the suspension straps to mid-calf height and put both feet in the foot cradles.
- Walk your hands out into a straight-arm plank, hands under the shoulders.
- Keep the legs straight and lift the hips high, pulling the feet toward your hands.
- Pause with the hips stacked over the shoulders.
- Lower the hips slowly back to a straight plank.
Tips
- Keep the straps still and vertical by moving slowly.
- Push the floor away with straight arms throughout.
Common mistakes
- Letting the hips sag between reps.
- Bending the knees to shorten the pike.
- Swinging the feet so the straps sway.
Muscles worked by the TRX Pike
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Piking from a plank on a ball or straps (Escamilla 2010, JOSPT 40(5):265-276). Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
TRX Pike alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the TRX Pike work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the TRX Pike good for beginners?
The TRX Pike is rated intermediate. If you are new, learn the Leg Raise first and build up from there.
What is a good alternative to the TRX Pike?
For example the Stability Ball Pike, Swiss Ball Pike and Ab Coaster. They train mostly the same muscles, some with different equipment.
How do you make the TRX Pike harder?
Add weight or reps, or move on to the Hanging Leg Raise and Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.