Suspension Pike
- Zielmuskel
- Iliopsoas
- Synergistenmuskeln
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Suspension
- Körperregion
- Hips
- Typ
- Strength
The suspension pike is a hip-focused strength exercise performed with feet in suspension strap handles, driving your hips toward the ceiling from a plank position with legs straight. It primarily targets the iliopsoas, with the adductor brevis, adductor longus, pectineous, quadriceps, sartorius, and tensor fasciae latae assisting throughout the movement. It suits intermediate and advanced trainees building hip flexor strength and core stability.
Suspension Pike: So führst du sie aus
- 1Adjust the suspension straps so the foot cradles hang at ankle height when you stand in front of the anchor point.
- 2Kneel facing away from the anchor, place each foot into a cradle with your laces facing down, then walk your hands forward into a push-up position with arms fully extended and wrists directly under your shoulders.
- 3Brace your core, squeeze your glutes, and hold a firm plank — body in a straight line from heels to head — as your starting position.
- 4Keeping your legs straight and knees locked, exhale and press your hips directly up toward the ceiling, pulling your feet toward your hands.
- 5Continue driving the hips up until your body forms an inverted V shape, with your hips at the apex and your hands and feet as the two base points.
- 6Hold the peak position for one count, feeling the tension in your hip flexors and inner thighs.
- 7Inhale and lower your hips back to the plank position in a slow, controlled arc, resisting the pull of the straps.
- 8Complete your prescribed reps, then carefully step each foot out of the cradles from the plank position to finish.
Technik-Tipps
- Keep your legs fully extended throughout the entire movement — bent knees shorten the lever arm and reduce demand on the iliopsoas and quadriceps.
- Let your hamstring flexibility set the ceiling for hip height; forcing your hips higher than your range allows will round your lower back and shift load away from the hip flexors.
- Initiate the pike by driving your hips up, not by pushing hard through your hands or pulling your head down — the effort should originate from the hips.
- Slow down the descent; resisting the strap swing on the way back to plank keeps the hip flexors under tension through the full eccentric phase.
- Check that both strap cradles are set at exactly the same height before starting — uneven handles tilt the pelvis and unevenly load the adductors and sartorius.
Häufige Fehler
- Bending the knees during the pike, which shortens the lever and reduces the load on the iliopsoas and quadriceps, turning a hip-flexor exercise into a less demanding crouch.
- Allowing the hips to sag below neutral in the plank position between reps, which removes core tension and places excessive compressive stress on the lumbar spine.
- Using arm push to drive the hips up rather than hip flexor effort, which reduces stimulus to the iliopsoas and shifts unnecessary load onto the shoulder joint.
- Forcing the hips past hamstring flexibility — when the lower back rounds to compensate, tension leaves the hip flexors and the risk of lumbar strain increases.
- Letting the straps pull the legs back too quickly at the end of each rep, which eliminates the eccentric phase and reduces total time under tension for the hip flexors.
Häufig gestellte Fragen
What muscles does the suspension pike work?
The primary target is the iliopsoas (hip flexors). The adductor brevis, adductor longus, pectineous, quadriceps, sartorius, and tensor fasciae latae all work as synergists to control the arc of the movement, maintain the straight-leg position, and stabilize the hips throughout each rep.
Is the suspension pike suitable for beginners?
It is better suited to intermediate or advanced trainees. It requires the ability to hold a stable plank for at least 60 seconds and a reasonable level of hamstring flexibility. Beginners should first build core stability and hip flexor strength with floor-based exercises before attempting suspension variations.
How many sets and reps should I do for the suspension pike?
Three to four sets of 8–12 controlled reps works well for most people. Prioritize full range of motion and a slow eccentric over chasing higher rep counts. Rest 60–90 seconds between sets and add volume only when your technique is consistent.
How is the suspension pike different from the suspension jack knife?
In the pike, your legs stay straight and your hips press up toward the ceiling, creating a longer lever that places greater demand on the hip flexors and requires more hamstring flexibility. In the jack knife, you bend at the knees and draw them toward your chest, shortening the lever and shifting more emphasis to the lower abs.
Where should I feel the suspension pike?
You should feel the most work in the front of your hips — the hip flexors — and across your inner thighs and quadriceps as they hold your legs straight. A mild stretch in the hamstrings at the top of the movement is normal. If you feel it mainly in your lower back or shoulders, slow down and focus on initiating the movement from the hips rather than pushing through the arms.
