Suspension Pike: How-to, Tips & More
The Suspension Pike is a advanced compound exercise for your abs. You do it with suspension trainer. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Suspension Pike
- Put your feet in the straps and get into a high plank.
- Keep your legs straight and lift your hips high into a pike.
- Pause at the top.
- Lower back to the plank with control.
Suspension Pike tips
- Master suspension knee tucks first.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Suspension trainer
Type
Compound
Suspension Pike alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Suspension Pike work?
The Suspension Pike mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Suspension Pike good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Suspension Pike?
You need suspension trainer.
Add Suspension Pike to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon