Quick Answer
Pike Leg Raise is a advanced strength exercise that targets your abdominals and hip flexors. It uses a pull up bar. Hang from bar, overhand grip.
Video Tutorial
How to Perform the Pike Leg Raise
- 1
Hang from bar, overhand grip.
- 2
Engage core.
- 3
Keeping legs straight, lift legs up towards bar.
- 4
Aim to touch toes to bar (pike position).
- 5
Control movement, avoid swinging.
- 6
Slowly lower straight legs back down.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Pike Leg Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pike Leg Raise work?
The Pike Leg Raise primarily works your abdominals and hip flexors. Secondary muscles include the obliques and core.
What equipment do I need for the Pike Leg Raise?
The Pike Leg Raise needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Pike Leg Raise suitable for beginners?
The Pike Leg Raise is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Pike Leg Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pike Leg Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and hip flexors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.