Technique
- Start in an Inverted hang position.
- Keep your legs straight and bend at the hips to lower them into a Pike position.
- Lift your legs back up to the vertical inverted position and repeat.
Form tips
- Keep your arms straight and shoulders active.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Pelvis
- Quadriceps
- Abs
- Obliques
Secondary
- Hip adductors
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Joint movements
Regressions
Hanging leg raises
Novice
View Similar Exercises
View Similar Exercises
Hanging leg raises toes-to-hands
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Pike skin-the-cat
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Tuck skin-the-cat
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Hanging knees to elbows
Intermediate
Pullup 360
Intermediate
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