Suspension Pike
- Target muscle
- Iliopsoas
- Synergist muscles
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Suspension
- Body part
- Hips
- Type
- Strength
The suspension pike is a bodyweight strength exercise performed with both feet secured in suspension strap foot cradles, driving the hips up into a pike to powerfully load the iliopsoas. The adductor brevis, adductor longus, pectineus, quadriceps, sartorius, and tensor fasciae latae assist throughout, making it an effective closed-chain movement for building hip flexor strength and core stability simultaneously.
How to do the Suspension Pike
- 1Set the suspension straps to mid-calf height and face away from the anchor point.
- 2Kneel and slip both feet into the foot cradles, then lower your hands to the floor directly under your shoulders.
- 3Extend your legs behind you so your body forms a straight line from head to heels — this is your suspended plank starting position.
- 4Brace your core, press your legs firmly together, and keep your arms fully extended with your shoulder blades drawn down.
- 5Exhale and drive your hips straight up toward the ceiling, pulling your feet toward your hands to form an inverted V shape.
- 6Pause briefly at the top with your hips as high as comfortable, keeping your legs as straight as possible and your arms locked out.
- 7Inhale and slowly lower your hips back down under control until your body returns to the straight plank position.
- 8Repeat for the target number of reps, maintaining a neutral spine between reps and not allowing your hips to sag.
Form tips
- Keep your arms fully locked out throughout the set — bending the elbows destabilizes the shoulder girdle and shifts the movement away from the hips.
- Press your legs together actively on the way up to engage the adductors and create a tighter, more powerful pike.
- Focus on pulling the hips toward the ceiling rather than pushing the feet toward the hands — this mental cue keeps the emphasis on the iliopsoas rather than the shoulders.
- Control the descent as deliberately as you control the ascent; the eccentric phase under suspension increases hip flexor and synergist tension and is a key driver of strength gains.
- If your lower back rounds excessively at the top, reduce your range of motion and build hip flexor mobility gradually before going deeper.
Common mistakes
- Letting the hips sag in the starting plank position, which loads the lumbar spine and reduces the hip flexors' ability to produce force at the start of each rep.
- Bending the knees during the pike, which shortens the lever arm and makes the movement easier than intended — keep the legs as straight as possible to maximize iliopsoas and synergist loading.
- Rushing through the descent with no control, which eliminates the eccentric load on the iliopsoas, adductors, and quadriceps and reduces overall training stimulus.
- Shrugging the shoulders or allowing the shoulder blades to wing as the hips rise, which shifts stress onto the shoulder girdle instead of the hips and risks impingement.
- Placing the hands too far forward of the shoulders, which creates an unstable base and forces the core to overcompensate rather than allowing the hip flexors to drive the movement.
Frequently asked questions
What muscles does the suspension pike work?
The primary muscle is the iliopsoas (hip flexor complex). The adductor brevis, adductor longus, pectineus, quadriceps, sartorius, and tensor fasciae latae all act as synergists to stabilize and assist the pike motion.
How is the suspension pike different from a floor pike or ab rollout?
The suspension strap foot cradles create instability that forces the hip flexors and synergists to work harder to control the movement in three dimensions. A floor pike uses a stable surface, which reduces the demand on the stabilizing muscles. An ab rollout primarily targets the rectus abdominis in an anti-extension pattern rather than loading the hip flexors through active flexion.
Is the suspension pike suitable for beginners?
It is best suited to those who can already hold a solid suspended plank for at least 30 seconds and have adequate hip flexor and core strength. Beginners should first develop plank stability and basic hip flexor strength before attempting the pike, as the instability of the straps magnifies any weakness in the core and hips.
How can I make the suspension pike more challenging?
Progress by slowing the eccentric (lowering) phase to a 3–4 second count, adding a pause at the top of the pike, or wearing a light weighted vest. You can also narrow your hand placement slightly to increase shoulder stability demands.
How many sets and reps should I do for the suspension pike?
For strength, 3–4 sets of 6–10 controlled reps with full hip extension at the bottom and a peak pause at the top works well. For endurance, 2–3 sets of 12–15 reps with a consistent tempo. Rest 60–90 seconds between sets.
