Legs · TRX
TRX Pike
How to do the trx 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
- Core Hold
- Mechanic
- Isolation
How to do it
With the TRX straps at mid-calf length, place your feet into the foot cradles and assume a plank position on your hands. Keeping your legs straight and core tight, lift your hips up toward the ceiling, drawing your feet toward your hands so your body forms an inverted V. Pause briefly, then lower your hips back down to the plank position by extending your legs. Maintain control and avoid letting your hips drop too low.
- 1Feel your abs and hip flexors working to lift your hips into a pike position
- 2Keep your legs straight and core tight as you pull your hips above your shoulders
- 3Press into the foot cradles and maintain shoulder stability
Common mistakes
- Avoid bending your knees or letting your hips sag
- Don't swing or use momentum; lift with control
- Avoid collapsing your shoulders; push away from the straps
Muscles worked
The trx 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
Kovo programs the trx 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 April 2026.