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TRX Pike
TRX Pike is a suspension core exercise that targets abs, obliques, and shoulders for improved stability and strength; uses instability to enhance body control and flexibility.
About Exercise
Equipment
Others
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Hip Flexors
6/10Iliopsoas
Glutes
4/10Glute Max
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor TRX straps at mid-calf height. Place tops of feet in cradles, hands under shoulders in plank position facing away from anchor.
- Engage core and glutes to form straight plank from head to heels.
- Exhale and contract abs to lift hips toward ceiling, keeping legs straight.
- Pull feet forward until hips stack over shoulders, forming inverted V.
- Pause briefly at top, head neutral.
- Inhale and lower hips controlled back to plank.
- Avoid sagging hips or arching back.
Coaching Tips
Form Cues
- Core tight
- Hips high
- Legs straight
- Shoulders stable
- Control descent
Breathing
Exhale during hip lift, inhale on controlled lower; brace core throughout.
Tempo
2-1-2
Range of Motion
From full plank to hips directly over shoulders with straight legs.
Safety
Safety Notes
- Secure anchor point
- Check strap equality
- Avoid back strain by engaging core
- Progress slowly from plank
- Stop if pain occurs
Spotting
No spotting needed; use stable anchor and build from basic plank.
Common Mistakes
- Hips sagging
- Swinging legs
- Arched lower back
- Uneven straps
When to Avoid
- Acute lower back pain
- Shoulder instability
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion to 90 degrees
Build Up First
- Proficient plank hold
- Basic core stability
Also known as
Suspended Pike, TRX Inverted V, TRX Hip Pike
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