Hang from a pull-up bar with an overhand grip, arms fully extended.

Engage core and lift straight legs up towards the bar, aiming to touch toes to bar (pike position). Use momentum or assistance if needed to reach the top.

From the top pike position, slowly lower your straight legs back down to the starting hanging position.

Focus on controlling the descent (negative phase), resisting gravity.

Maintain core tension throughout. Repeat for desired repetitions.