Abdominals
Hanging Pike
A hanging abdominal exercise in which you fold your straight legs upward toward the bar.
Primary musclesAbdominals
Energy burned
≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min
Estimate range 12–21 kcal (±25 %)
Muscle mass worked4 %
Effort during a set4.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Reach up and grip a pull-up bar with both hands.
- 2Hang with straight arms and your legs together.
- 3Tighten your trunk and keep your body still.
How to perform
- 1Raise your straight legs in front of you until they are level with your hips.
- 2Keep folding at the hips, bringing your toes toward the bar as far as you can control.
- 3Hold the top briefly.
- 4Reverse the motion slowly until you hang straight again.
