Suspension Trainer Pike

Technique

How to perform Suspension Trainer Pike

1. Place both feet in the suspension cradles and take a high plank with the hands planted beneath the shoulders.
2. Keep the knees and supporting elbows straight as you fold at the hips.
3. Draw the feet toward the hands and lift the pelvis while maintaining shoulder support and abdominal tension.
4. Stop at a pike height you can control without swinging, collapsing through the shoulders or forcing a spinal crunch.
5. Unfold the hips and return to the straight-body plank without letting the lower back sag.
6. Repeat under control; padding beneath the hands is optional.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.