10 Best Hanging Pike Alternatives for Home & Gym

The Hanging Pike is done hanging. Ranked closest by our scoring: the Hanging Leg Hip Raise, the Hanging Leg Raise and the Hanging Straight Leg Hip Raise.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Hanging Pike

Hanging PikePlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Hip Flexors, Shoulders

How to perform Hanging Pike
  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your legs up towards the bar, keeping them straight.
  3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
  4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Hanging Pike Alternatives

10 substitutes, ranked by how closely each one matches the Hanging Pike on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Hanging Leg Hip RaisePlay demonstration

    1. Hanging Leg Hip Raise

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  2. Hanging Leg RaisePlay demonstration

    2. Hanging Leg Raise

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  3. Hanging Straight Leg Hip RaisePlay demonstration

    3. Hanging Straight Leg Hip Raise

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  4. Hanging Straight Leg RaisePlay demonstration

    4. Hanging Straight Leg Raise

    99% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  5. Vertical Leg Raise (On Parallel Bars)Play demonstration

    5. Vertical Leg Raise (On Parallel Bars)

    90% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  6. Leg Pull-in

    6. Leg Pull-in

    89% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  7. Gorilla Chin/crunch

    7. Gorilla Chin/crunch

    88% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
    2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
    3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
    4. Slowly start to inhale as you return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike
  8. Wheel RolleroutPlay demonstration

    8. Wheel Rollerout

    86% match
    • Abs
    • Other
    • Advanced
    • Compound
    How to perform this exercise
    1. Kneel on the floor and place the wheel roller in front of you.
    2. Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
    3. Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
    4. Continue rolling forward until your body is fully extended and your arms are overhead.
    5. Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: kneeling, not hanging
    • Balance: harder to stay steady on than the Hanging Pike
  9. Ab Roller

    9. Ab Roller

    86% match
    • Abs
    • Other
    • Advanced
    • Compound
    How to perform this exercise
    1. Hold the Ab Roller with both hands and kneel on the floor.
    2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
    3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
    4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: kneeling, not hanging
    • Balance: harder to stay steady on than the Hanging Pike
  10. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    10. Hanging Straight Twisting Leg Hip Raise

    85% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Pike
    • Equipment: bodyweight only, the same as the Hanging Pike
    • Body position: hanging, the same as the Hanging Pike

How to Choose the Right Hanging Pike Substitute

Select a substitute based on equipment, your weak link (grip, hips, or shoulders), and the movement plane you want to train. If shoulder or grip limit you, pick floor-based moves (lying leg raises or V-ups) to remove scapular demand. If you want to train scapular stability and grip, use hanging knee raises or toes-to-bar. Prioritize cues: brace your core, keep a neutral thorax, and posteriorly tilt at the top to emphasize spinal curl. Adjust difficulty by changing knee/leg position, tempo (3–4s eccentrics), or adding load for progressive overload.

Hanging Pike FAQ

What muscles does Hanging Pike work?

Hanging Pike primarily targets the rectus abdominis via spinal flexion and the hip flexors (iliopsoas) through hip flexion. The lats and scapular stabilizers also engage to maintain the hang, depress your shoulders to increase abdominal isolation.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology