Quick Answer
Hanging Pike Leg Raise Negative is a advanced strength exercise that targets your abdominals. It uses a pull up bar. Hang from a pull-up bar with an overhand grip, arms fully extended.
Video Tutorial
How to Perform the Hanging Pike Leg Raise Negative
- 1
Hang from a pull-up bar with an overhand grip, arms fully extended.
- 2
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.
- 3
From the top pike position, slowly lower your straight legs back down to the starting hanging position.
- 4
Focus on controlling the descent (negative phase), resisting gravity.
- 5
Maintain core tension throughout. Repeat for desired repetitions.
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 Hanging Pike Leg Raise Negative 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 Hanging Pike Leg Raise Negative work?
The Hanging Pike Leg Raise Negative primarily works your abdominals. Secondary muscles include the obliques and hip flexors.
What equipment do I need for the Hanging Pike Leg Raise Negative?
The Hanging Pike Leg Raise Negative 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 Hanging Pike Leg Raise Negative suitable for beginners?
The Hanging Pike Leg Raise Negative 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 Hanging Pike Leg Raise Negative 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 Hanging Pike Leg Raise Negative every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals more frequently, alternate harder and easier variations and keep overall weekly volume moderate.