Quick Answer
Suspension Pike is a intermediate strength exercise that targets your core. It uses a suspension. Place feet in suspension handles and assume a plank position with hands on the floor.
Video Tutorial
How to Perform the Suspension Pike
- 1
Place feet in suspension handles and assume a plank position with hands on the floor.
- 2
Lift hips toward the ceiling while keeping legs straight to form an inverted V shape.
- 3
Lower hips back to the starting plank position while maintaining core tension.
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.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Suspension Pike isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
180s
Obliques, Abdominals, Core • Barbell
High to Low Cable Woodchop
Abdominals, Obliques, Core • Cable
Low to High Cable Woodchop
Abdominals, Obliques, Core • Cable
Figure 8
Abdominals, Obliques, Core • Kettlebells
Jackknife Sit-Up
Abdominals, Core • Body Only
Pallof Press With Rotation
Abdominals, Obliques, Core • Cable
Frequently Asked Questions
What muscles does the Suspension Pike work?
The Suspension Pike primarily works your core. Secondary muscles include the shoulders and hip flexors.
What equipment do I need for the Suspension Pike?
The Suspension Pike needs a suspension. You can perform it at home or at the gym as long as you have what's listed.
Is the Suspension Pike suitable for beginners?
The Suspension Pike is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Suspension Pike 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 Suspension Pike every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.