What is a good starting dose for the TRX pike, and what should I master first?

Before adding the pike, hold a strict TRX plank for 45 seconds. Once that is solid, work up to 3 sets of 6 to 8 slow, controlled pikes, resting a full 90 seconds between sets since the trunk works hard to stabilize the straps.

What can I use instead of a TRX for the pike?

A stability ball with the shins on top gives you the same rolling, hip-flexion challenge without a suspension trainer, and sliders or a towel under the feet on a smooth floor work too. The ball is less predictable than the straps, so expect the rep to feel harder to control at first.

Who is the TRX pike good for, and when should you skip it?

It is a finishing move for lifters who already have a strong, unshaking plank and want a demanding rectus abdominis builder. Skip it if a plank alone still causes your hips to sag or shake, or if a wrist or shoulder issue makes a loaded plank painful.

Advanced

TRX Pike

With your feet in the straps and hands on the floor, the pike drives the hips high while the abs shorten hard and the shoulders stabilize a moving base. It is an advanced move because holding a plank on an unstable point already taxes the trunk before you add the hip flexion. Program it as a finisher for lifters who own a solid TRX plank and want a demanding rectus abdominis builder.

Equipment: TRX
Body part: Abs
Type: Strength
Browse by muscle: Lower Rectus Abdominals, Upper Rectus Abdominals
Browse by movement: Core Brace

How to do it

1
Set the straps short and place both feet into the foot cradles.
2
Walk your hands out into a strong push-up plank with wrists under shoulders.
3
Brace the core and set the shoulders down and back.
4
Keeping the legs straight, lift the hips toward the ceiling into an inverted V.
5
Pause briefly at the top with the hips stacked over the shoulders.
6
Lower back to the flat plank under control without letting the hips sag.

Tips

Keep the legs as straight as your mobility allows to keep tension on the abs.
Push the floor away throughout so the shoulders stay stable and protected.
Move slowly; swinging into the pike robs the abs of the work.
If the plank alone is shaky, master the TRX plank before adding the pike.

Variations

Common mistakes

The feet drift apart inside the cradles as the hips rise, so the load shifts unevenly from one side of the abs to the other.
Dropping the chin to watch the feet rounds the upper back and pulls the shoulder blades out of the stable position the plank needs.
The pike starts by bending the elbows instead of driving through the hips, which turns the lift into a sloppy push-up.
Once the hips pass a stack over the shoulders, the extra height comes from rounding the upper back rather than from the abs.
Skipping the brace before the first rep lets the lower back sag the moment the feet leave neutral, and the fault carries through the set.

Frequently asked

What is a good starting dose for the TRX pike, and what should I master first?: Before adding the pike, hold a strict TRX plank for 45 seconds. Once that is solid, work up to 3 sets of 6 to 8 slow, controlled pikes, resting a full 90 seconds between sets since the trunk works hard to stabilize the straps.
What can I use instead of a TRX for the pike?: A stability ball with the shins on top gives you the same rolling, hip-flexion challenge without a suspension trainer, and sliders or a towel under the feet on a smooth floor work too. The ball is less predictable than the straps, so expect the rep to feel harder to control at first.
Who is the TRX pike good for, and when should you skip it?: It is a finishing move for lifters who already have a strong, unshaking plank and want a demanding rectus abdominis builder. Skip it if a plank alone still causes your hips to sag or shake, or if a wrist or shoulder issue makes a loaded plank painful.

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