TRX Pike

CoreTRX

From a TRX plank, the hips pike up toward the ceiling, requiring the core to control the transition and resist extension both in the plank and pike phases. A staple TRX core progression.

Demo: TRX Training

Sets

3

Reps

8-12

Rest

45s

Contraindications

Wrist or shoulder pain in a high plank — reduce range or use fists.

Setup

Feet in TRX foot cradles, start in a high plank position with hands under shoulders.

Execution

  1. 1Begin in a stable TRX plank with the core braced
  2. 2Drive the hips up toward the ceiling by flexing at the hips, keeping legs relatively straight
  3. 3Pull the knees toward the chest through the core, not by yanking with the arms
  4. 4Pause briefly at the top of the pike
  5. 5Lower back to the plank position with control

Key cues

  • Hips lead the movement, not the shoulders
  • Keep arms locked, only the hips travel
  • Squeeze the abs to pull the pike, don't just let momentum swing it
  • Control the return to plank, don't crash down

Common faults

  • Using arm swing or momentum instead of ab-driven hip flexion
  • Losing the plank position as the pike returns
  • Not achieving true hip flexion, just bending the knees
  • Rounding excessively through the upper back

Tweaks

  • Perform single-leg pikes for more difficulty
  • Slow the tempo to 3 seconds up, 3 seconds down
  • Add a pause at the top of the pike

Regressions

TRX Plank

Progressions

TRX Fallout

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Shoulders, Transverse Abdominis

Notes

ANTI-EXTENSION, dynamic TRX progression.

Sources

Attribution: TRX Training