Suspender Pike
Expert Advice
Keep your core tight and hips piked high throughout the movement to maximize engagement of the quads and lower abdominals.
How-to-do Steps
- Attach the suspension straps to a secure anchor point above head height.
- Place your feet into the handles and assume a high plank position with your hands on the ground.
- Keeping your legs straight, raise your hips towards the ceiling, bringing your body into a pike position.
- Lower your hips back down to the starting plank position.
- Repeat for the desired number of repetitions.
Track Suspender Pike in FitAI
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Muscles Worked
Suspender Pike primarily targets the Quads, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Suspender Pike work?
Suspender Pike primarily targets the Quads. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Suspender Pike?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Suspender Pike suitable for beginners?
Yes, Suspender Pike is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
