Core · TRX
Ring Pike
How to do the ring pike, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Set the TRX straps short and place both feet in the foot cradles, then get into a plank with your hands under your shoulders. Keeping your legs straight, contract your core to lift your hips toward the ceiling until your body forms an inverted V, then lower back to the plank with control. Keep your shoulders stacked over your wrists throughout.
- 1Abs pulling your hips up over your shoulders
- 2Legs staying straight as the hips rise
- 3Shoulders and core working to stay balanced on the straps
Common mistakes
- Letting your hips sag or belly drop
- Bending your knees to cheat the lift
- Letting the straps swing out of control
Muscles worked
The ring pike mainly works the lower abs and hip flexors, with the upper abs, obliques, and front delts assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
- QuadsMinor
- GlutesMinor
Kovo programs the ring pike for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.