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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
Get this data via the REST API or MCP Server.