It mainly works your stomach muscles (abs) and hip muscles (hip flexors).

This exercise helps build a strong midsection, which is the area around your waist.

A strong midsection improves your overall balance and stability.

It's useful for many fitness goals.

For example, it helps with bodyweight exercises like pull-ups.

It's also good for people who do gymnastics.

Even if you just want a stronger core, the Hanging Pike is a good choice.

The Hanging Pike improves your ability to lift your legs while hanging.

It also helps increase the range of motion in your hips and back.

It strengthens your core muscles (abs and back). A strong core helps with balance and prevents back pain.

It improves your flexibility, especially in your hamstrings and hips. This makes it easier to move around and do other activities.

It makes your grip stronger. This is helpful for many exercises and everyday tasks like carrying groceries.

It helps your shoulder blades work better. This improves your posture and overall upper body strength.

Learning the Hanging Pike makes it easier to do more advanced bodyweight exercises later on.

Core Engagement: Tighten your stomach muscles. This helps you stay stable and strong.

Leg Lift: Slowly raise your legs straight out in front of you. Try to make your body look like a slanted 'V'.

Pike Position: Hold your legs straight up, aiming to have your hips higher than your shoulders. Keep your body straight.

Controlled Descent: Slowly bring your legs back down to where they started. Don't let them swing.

Repeat: Do this as many times as you planned, remembering to keep your movements slow and steady.

Important Tip: Moving slowly helps you work your core muscles better. Don't rush it!

Hanging Straight Leg Raises: This exercise is like a hanging pike, but instead of bending at the hips, you lift your legs straight up. It's great for building core strength, improving flexibility, and strengthening your grip.

Hyperextensions: These are done on a machine and work your lower back muscles. A strong lower back is a big part of having a strong core overall. This exercise is a good addition to your core routine, even though you're not hanging.

These exercises use your muscles in slightly different ways than a hanging pike. Try them out and see which ones you like best and fit into your workout plan.

It helps you get stronger and more flexible in your stomach and hips.

Here are some similar exercises you can try:

Hanging Straight Leg Raises: This exercise involves lifting your legs straight up while hanging from a bar. It works your lower stomach muscles and helps you grip the bar better. It's good for building stamina in your core.

Hanging Straight Leg Hip Raise: This is like the straight leg raise, but you also lift your hips. This works your hip muscles even more and helps with flexibility and control. It improves your ability to control your body's movements.

These exercises are similar, but they work your muscles in slightly different ways.

Doing these exercises can help make your core stronger, improve your flexibility, and increase your overall strength.

Try these different exercises and see which one you like best!

No Hip Swinging: Keep your hips still. Swinging uses momentum instead of your core muscles. Focus on a steady, controlled movement.

Straight Legs: Don't bend your knees. Keeping them straight makes your abs work harder and makes the exercise more effective.

Strong Grip: Hold on tight! A weak grip can cause you to fall or lose your form. Use a grip that feels secure and comfortable.

It strengthens your stomach muscles, which helps with balance and everyday activities.

The Hanging Pike also increases your flexibility.

It stretches your shoulders, back, and hamstrings, making you more limber and less prone to injury.

It improves your grip strength.

Holding onto the bar strengthens your hands and forearms, useful for many activities.

Correct form is very important to avoid injuries and get the most benefit.

Start slowly, and focus on keeping your body straight. If you feel pain, stop immediately.

Common mistakes to avoid include rounding your back or swinging.

These can strain your muscles and reduce the effectiveness of the exercise.

Gradually increase the time you can hold the Hanging Pike.

As you get stronger, you'll be able to hold the position longer, increasing the benefits.

The Hanging Pike is a challenging but rewarding exercise.

With practice and proper technique, you can significantly improve your core strength, flexibility, and grip.