Hanging Pike

A strict hanging leg raise taken to the bar — legs stay straight and the feet rise all the way to the hands.

How to do it

1. Hang from a pull-up bar with a shoulder-width overhand grip.
2. Engage the lats and brace the core to create a hollow body.
3. Keeping the legs perfectly straight, lift them in a smooth arc up to the bar.
4. Aim to touch the toes to the bar between the hands.
5. Lower the legs slowly back to the hanging position and repeat.

Tips

• No swinging — every rep starts from a dead hang with a braced trunk.
• If full range is too hard, raise only to horizontal and build up.

Muscles

Primary: Abs

Secondary: Forearm flexors, Hip flexors, Lats