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Exercise Library / TRX Pike

TRX Pike

The TRX pike lifts your hips toward the ceiling from a plank with your feet in straps.

Strength Training

What this exercise does

The TRX pike lifts your hips toward the ceiling from a plank with your feet in straps. It is an advanced core exercise that also works the shoulders.

At a glance

Body part
Abs / Core
Muscles worked
Core
Experience
Advanced
Good for
Targeted strength

How to do it

  1. Place your feet in the straps and get into a plank, arms straight.
  2. Tighten your core.
  3. Raise your hips toward the ceiling, keeping your legs straight.
  4. Pause at the top.
  5. Lower slowly. Do 5 to 8 reps.

Common mistakes

  • Letting the shoulders shrug.
  • Bending the knees.
  • Dropping the hips too fast.

Make it easier or harder

Make it easier

Do a knee tuck.

Make it harder

Slow it down.

Keep it safe

A hard move. Build up with planks and knee tucks first, and stop if your shoulders feel pinched.

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