Suspender Pike
Gym Exercise Card
Equipment
The Suspender Pike is a core-focused exercise utilizing suspension equipment to elevate your feet while you pike your hips upwards, engaging the core muscles intensely. It enhances core strength and stability, as well as shoulder endurance.
How to do it
- 1. Start in a high plank position with feet suspended.
- 2. Engage core and lift hips toward the ceiling.
- 3. Keep legs straight and maintain alignment.
- 4. Hold briefly at the top then return to start.
Muscles worked
Primary Rectus Abdominis
Secondary Deltoid Anterior Erector Spinae Obliques Triceps Brachii
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