Pike (TRX / Suspension Trainer)

An advanced core and shoulder exercise performed with feet suspended in TRX straps, driving hips upward to create a pike position that targets the upper abdominals and shoulders.

Instructions

1. Start in a plank position with both feet placed in the TRX foot cradles
2. Keep your hands directly under your shoulders with arms locked
3. Engage your core and pull your hips toward the ceiling, creating a pike position
4. Your body should form an inverted V shape
5. Hold briefly at the top, then return to plank with controlled movement
6. Repeat for the prescribed number of reps
7. Maintain a neutral head position throughout

Tips

• Keep your arms straight throughout the movement
• The more suspended you are in the straps, the more challenging the movement
• Focus on using your core to drive the movement, not momentum
• Maintain tension in the straps to prevent instability
• Perform the movement slowly for better core activation
• Exhale as you drive your hips upward