Legs · TRX
Suspender Pike
How to do the suspender 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
Place both feet in the TRX foot cradles and set up in a push-up position with your hands under your shoulders. Keeping your legs straight, pull your hips up toward the ceiling so your body forms an inverted V, then lower back to the plank by extending your legs.
- 1Use your core to drive your hips up over your shoulders
- 2Keep your legs straight and feel your abs and shoulders supporting you
- 3Move slowly to control the swing of the straps
Common mistakes
- Do not let your hips sag or your belly drop
- Avoid bending your knees to cheat the movement
- Do not let the straps swing out of control
Muscles worked
The suspender pike mainly works the lower abs, hip flexors, and upper abs, with the obliques and front delts assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
- QuadsMinor
Kovo programs the suspender 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.