Suspended Pike
The Suspended Pike primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Brachialis, Erector Spinae, External Obliques, Pectoralis Major (Sternal), Rectus Abdominis, Rhomboids, Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Trapezius (Upper), Triceps (Long Head). It is a suspension isolation exercise at intermediate difficulty.
The Suspended Pike is an intermediate isolation exercise performed with suspension, following a isolation movement pattern. It primarily targets the Iliopsoas, with secondary engagement of the Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the Iliopsoas.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Iliopsoas |
| Secondary | Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Iliopsoas is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Pectineus, Rectus Femoris, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, Erector Spinae, and 9 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on floor facing suspension trainer loops in low position.
- Place right foot in left lower loop.
- Cross left leg over right leg placed in right lower loop.
- Turn body to right and place hands on floor shoulder width apart.
- Turn body to kneel on hands and knees.
- Reposition hands (shoulder width or slightly wider) at desired distance from suspension trainer so that body is square with suspension trainer straps.
- With arms straight, raise knees from ground, so body is supported by arms and suspension trainer.
Execution
- Raise rear end up as high as possible by bending hips.
- Pull feet toward hands, while keeping knees straight.
- Return by extending hips to original straight body position.
- Repeat.
Comments
- Keep arms straight with shoulders positioned above hands.
- Dismount by removing straps while kneeling or after sitting on one side of hip before rotating body to seated position.
- SeeSuspended Prone Feet Mount/Dismount.
- This exercise can be performed on TRXⓇ style suspension trainer.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas) and can be substituted based on your equipment or variation preferences.
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