Suspension Trainer with Grips Pike

Category

Core

Difficulty

Intermediate

Equipment

Suspension Trainer

Primary muscles

Rectus Abdominis, Obliques

Secondary muscles

Deltoids, Trapezius, Iliopsoas

How to do it

1. Adjust the suspension trainer handles to about knee height. Place your feet in the handles and assume a plank position with your hands slightly wider than shoulder-width, placed directly under your shoulders, and arms slightly bent.
2. Engage your core and maintain a straight line from your head to your heels.
3. Keeping your legs straight, lift your hips towards the ceiling, forming an inverted V-shape with your body.
4. Slowly lower your hips back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Breathe steadily: exhale as you lift your hips and inhale as you lower them back down.
• Focus on using your core muscles to lift your hips, avoiding excessive use of your arms and legs.
• Start with a smaller range of motion and gradually increase as your strength and flexibility improve.