TRX Pike
The TRX Pike is a suspension training exercise that targets the deep core and lower abdominals by challenging you to lift your hips into an inverted V-shape while maintaining a straight-arm plank. It builds significant core strength, shoulder stability, and body control.
Since the TRX Pike demands significant shoulder stability, Iridium reviews your 7-day workout history to ensure your anterior deltoids have sufficient recovery scores before assigning it. The system tracks your performance relative to your current body weight, using RPE values to gauge difficulty and adjust volume for progressive overload.
Form Cues
- Start in a high plank with feet suspended
- Press hands firmly into the floor
- Lift hips straight up toward the ceiling
- Keep legs straight and toes pointed
- Control the descent back to plank
- Don't let the lower back sag
- Don't bend the knees
- Don't shrug shoulders toward ears
- Don't use momentum to swing up
- Don't hold your breath
Common Mistakes
- Hyperextending the lower back
- Bending knees during the lift
- Rushing the lowering phase
- Looking up instead of at toes
- Rounding the upper back
Muscles Worked
The primary focus is on the rectus abdominis and hip flexors, which work together to hinge the body upward against gravity. The anterior deltoids, triceps, and serratus anterior function as critical secondary muscles to stabilize the upper body throughout the movement.
Primary
Secondary
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