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Instructions
- Adjust the TRX straps so the handles hang 6–12 inches off the floor.
- Place your feet in the TRX foot cradles and assume a forearm plank position.
- Engage your core and keep your body in a straight line from head to heels.
- Initiate the movement by lifting your hips toward the ceiling, forming an inverted V shape.
- Pause briefly at the top with your hips elevated and abs fully contracted.
- Lower your hips back to the starting plank position under control.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid letting your lower back sag when returning to plank.
- Keep your legs straight and core braced throughout the movement.
- Do not let your shoulders collapse; maintain strong shoulder stability.
- Move in a controlled manner to maximize core engagement and minimize momentum.
Breathing Tips
- Inhale as you return to the plank position.
- Exhale fully as you raise your hips into the pike.
Medical restrictions
- Lower back pain or injury
- Shoulder instability
- Recent abdominal surgery
- Hernia or core-related conditions
The TRX Plank Pike is a challenging suspension training exercise that enhances core strength, stability, and control. Using a suspension trainer like the TRX, this movement combines the benefits of a plank hold with the dynamic motion of a pike. It effectively activates deep abdominal muscles while also engaging the shoulders, glutes, and hip flexors for overall body coordination. The elevated foot position and unstable support force the body to stabilize dynamically, making it a highly efficient core conditioning exercise. This movement is ideal for advanced practitioners aiming to increase midsection power, improve body control, and elevate functional performance. The TRX Plank Pike is widely used in athletic conditioning, CrossFit, and bodyweight training programs due to its efficiency in training both static and dynamic core strength. Regular practice can also contribute to better posture, improved spinal support, and reduced risk of core-related injuries.
What muscles do I work with the TRX Plank Pike?
The TRX Plank Pike primarily targets the abdominal muscles while also engaging the lower back, glutes, shoulders, and hip flexors for full core activation.
Is the TRX Plank Pike good for improving core strength?
Yes, the TRX Plank Pike is an advanced core exercise that builds both static and dynamic strength, improving overall core control and stability.
Can beginners do the TRX Plank Pike safely?
The TRX Plank Pike is recommended for advanced users due to the high core demand and balance required. Beginners should first master basic planks and suspension planks.
How high should I raise my hips in a TRX Plank Pike?
Raise your hips until your body forms an inverted V shape without rounding the back. Avoid overextending or letting the spine collapse.
What equipment do I need for the TRX Plank Pike?
You need a suspension trainer like the TRX, securely anchored at an appropriate height to perform the plank and pike movements.