Hanging Pike

1. Begin by grasping a pull-up bar with an overhand grip, hands placed slightly wider than shoulder width apart.

2. Hang from the bar with your legs straight and your feet together. Allow your body to hang fully extended to start.

3. Keeping your legs straight, lift them up in front of you as you exhale. Try to lift them as high as possible, aiming for a pike position where your body forms an L-shape. Your head and chest should come naturally forward as your legs lift, but be careful not to swing or use momentum.

4. Hold the pike position briefly for maximal muscle contraction in the core.

5. Lower your legs back down slowly in a controlled manner while inhaling, returning to the full hang starting position.

6. Repeat the movement for the desired number of repetitions.

Keep in mind: Engage your core throughout the entire movement to ensure the motion is controlled and to also provide stability. Avoid swinging or using momentum to lift the legs; the movement should be strict and deliberate. If the exercise is too challenging, you can modify it by performing a hanging knee raise, where you bend the knees and lift only until the thighs are parallel to the ground. Ensure that your hands are secure on the bar to prevent slipping, which might result in injury.

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