Video
Instructions
- Adjust the TRX straps to mid-calf length and place your feet in the foot cradles.
- Start in a high plank position with hands under shoulders and body in a straight line.
- Engage your core and lift your hips upward, drawing your feet toward your hands into a pike position.
- Pause briefly at the top while maintaining control.
- Slowly lower your hips back to the starting plank position with control.
Technical Tips
- Keep your legs straight throughout the movement to fully engage the core.
- Avoid letting your lower back sag when returning to plank.
- Maintain shoulder stability by pressing through your hands and activating the scapula.
Breathing Tips
- Exhale as you lift into the pike.
- Inhale as you return to the plank position.
Restrizioni mediche
- Lower back pain or injury
- Shoulder instability or rotator cuff issues
- Wrist pain or carpal tunnel syndrome
The TRX Pike is a dynamic core exercise performed with suspension straps that challenges balance, coordination, and core strength. By leveraging bodyweight and the instability of the TRX, this advanced movement effectively targets the abdominal muscles while also engaging the shoulders, hip flexors, and glutes for stabilization. During the movement, the athlete begins in a suspended plank position and uses core strength to lift the hips into a pike, creating an inverted V shape. This not only enhances core activation but also improves body awareness and shoulder stability. TRX Pike is commonly used in functional training, calisthenics, and athletic conditioning routines for its ability to combine strength and balance in one fluid movement. Ideal for experienced practitioners, this exercise is excellent for developing total-body control, improving posture, and enhancing athletic performance. Incorporating the TRX Pike into a training program can help elevate functional core strength and build resilience against common injuries related to weak midline stability.
What muscles does the TRX Pike primarily target?
The TRX Pike primarily targets the abdominal muscles, especially the rectus abdominis, while also engaging the hip flexors, shoulders, and lower back for stabilization.
Is the TRX Pike suitable for beginners?
The TRX Pike is considered an advanced exercise due to its demands on core strength and balance. Beginners should first master basic planks and TRX knee tucks before progressing to this movement.
How can I make the TRX Pike easier?
To make the TRX Pike easier, reduce the range of motion or perform TRX knee tucks instead, which are less demanding on the core and shoulders.
Can the TRX Pike help with lower back pain?
While the TRX Pike strengthens the core, it may aggravate existing lower back issues if performed incorrectly. Always consult a professional before adding it to your routine if you have a history of back pain.
How many reps of TRX Pike should I do?
Start with 6–10 controlled repetitions per set, focusing on proper form and core engagement. Increase reps gradually as strength improves.