Which muscles does the pike (suspension) work?

The pike (suspension) mainly works your abs. It also involves your shoulders.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pike (suspension) in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pike (Suspension): how to do it and muscles worked

The pike (suspension) mainly works your abs, with help from your shoulders. You need a suspension trainer (TRX).

Muscles worked

Main

Helping

Shoulders

How to do the pike (suspension)

1
Place your feet in the suspension straps and get into a high plank with hands on the floor under your shoulders. Your body should form a straight line.
2
Keeping your legs straight, lift your hips up toward the ceiling, pulling your feet toward your hands until your body makes an upside-down V.
3
Pause at the top, then lower slowly back to plank. Breathe out as you pike up and keep your arms straight and locked throughout.

Form tip: Move from your hips, not by bending your knees. If this is too hard, start with the knee tuck version.

Common questions

Which muscles does the pike (suspension) work?: The pike (suspension) mainly works your abs. It also involves your shoulders.
What equipment do I need for the pike (suspension)?: You need a suspension trainer (TRX).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pike (suspension) in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.