TRX Pike
The TRX pike is a core exercise in which you hold a plank with your feet in suspension straps and lift your hips high into an upside-down V, keeping your legs straight, then return to the plank. It works the abs and obliques hard, with the front shoulders and hip flexors assisting.
Also called: Suspension Pike, Suspension Trainer Pike, TRX Pike Up · Equipment: suspension · Pattern: compound
Step by step
- Set the straps at mid-calf height and place your feet in the foot cradles.
- Walk your hands out into a high plank with your hands under your shoulders and your body in one line.
- Brace your abs and, keeping your legs straight, lift your hips up towards the ceiling.
- Continue until your hips are over your shoulders and your body forms an upside-down V.
- Keep your arms straight and your shoulders pushed away from the floor at the top.
- Return under control to a braced plank without letting your hips sag, then repeat.
- Hips up to the ceiling
- Legs straight, toes pointed
- Push the floor away
- Return to a braced plank
- Move slowly, no swinging
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Rectus abdominis | Prime mover | C |
| Obliques (internal/external) | Prime mover | C |
| Hip flexors: iliopsoas | Secondary | D |
| Anterior deltoid: anterior | Stabiliser | D |
| Serratus anterior | Stabiliser | D |
| Triceps brachii | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bending the knees
Fix: Keep your legs straight and lift from your hips.
Hips sagging between reps
Fix: Return to a straight, braced plank before each rep.
Swinging the straps
Fix: Move slowly and pause briefly at the top and bottom.
Shoulders sinking
Fix: Push the floor away with straight arms throughout.
What the research says
General fitnessEndurance
- Muscle activity — EMG research on the Swiss-ball pike found high abdominal and oblique activity, and suspended planks produced more abdominal activity than floor planks. EMG measures activity, not growth.
- Sets and reps — A common approach is 2–4 sets of 8–12 slow reps. There is no research comparing schemes for the suspended pike.
- Progression — Many programmes move from the suspended plank to knee tucks and then pikes. There is no research comparing these progressions.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the trx pike in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.