TRX Pike
Strengthen your core with the TRX Pike! This challenging exercise targets abs and improves stability using suspension training.
The TRX Pike is a compound exercise that mainly works the core and shoulders, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
TRX Pike Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Front Shoulder (anterior deltoid)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers); Hip Flexor (iliopsoas); Upper Traps (trapezius, upper fibers)
TRX Pike Variations and Alternatives
How to do the TRX Pike
Secure suspension straps at a height above the ground that allows you to place your feet in the straps while being in a push-up position.
Place both feet into the handles of the suspension straps and assume a push-up or plank position with your arms straight beneath your shoulders and body forming a straight line from head to heels.
Engage your core and keep your upper body steady as you initiate the movement.
With straight legs, start to lift your hips towards the ceiling, pulling your feet closer towards your hands while maintaining a strong plank position. Your body should form an inverted "V" at the top of the movement.
After reaching the peak of the "V", carefully lower your hips back down to the initial plank position in a controlled manner.
Repeat the movement for the recommended number of reps and sets, ensuring your movements remain smooth and controlled throughout the exercise.
Ensure to maintain proper form to avoid lower back strain, and only perform this exercise if you have sufficient core strength and stability.
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TRX Pike FAQs
What muscles does the TRX Pike work?
The TRX Pike mainly works the core and shoulders, with help from the traps and back. The main muscles are the rectus abdominis, obliques and anterior deltoid.
What equipment do you need for the TRX Pike?
None. The TRX Pike is a bodyweight exercise, so you can do it anywhere.
Is the TRX Pike a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the TRX Pike go on?
It belongs on push day in a push/pull/legs routine.
What are some TRX Pike variations and alternatives?
Similar exercises include the Hanging Pike, Deficit Pike Push-Up, Pike Push-Up Parallette and Pike Push-Up.
Training calculators
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