Suspended Jack-knife Pike

Suspended Jack-knife Pike


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Pull



Sit on floor facing suspension trainer loops in low position. Place right foot in left lower loop. Cross left leg over right leg placed in right lower loop. Turn body to right and place hands on floor, shoulder width apart. Turn body to kneel on hands and knees. Reposition hands (shoulder width or slightly wider) at desired distance from suspension trainer so that body is square with suspension trainer straps. With arm straight, raise knees from ground so body is supported by arms and suspension trainer.


Pull knees toward shoulders while raising hips very high. Lower hips by extending body to original straight position, while keeping shins close to horizontal. Repeat.


See Suspended Prone Feet Mount/Dismount . Keep shins close to horizontal and arms straight with shoulders positioned above hands. Dismount by removing straps, while kneeling or after sitting on one side of hip before rotating body to seated position. This exercise can be performed on TRXⓇ style suspension trainer.

Flexion and extension of knees are passive. Quadriceps actually contracts eccentrically during concentric contraction of lift. Flexion of shoulders are also passive. Trapezius acts as Stabilizer in inverted position, whereas, its middle and lower fibers act as Antagonist Stabilizers in plank position.

Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique only isometrically contract to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth .


Movement can be made easier by lying closer under anchor of suspension trainer. Alternately, do not raise hips nearly as high, allowing knees and hip to bend in jack-knife movement to decrease intensity.


Movement can be made more challenging by lying further forward, away horizontally from anchor of suspension trainer. Alternately, perform a pike position by not bending knees.

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