Hanging Pike alternatives
The best alternative to the Hanging Pike is the Assisted Hanging Knee Raise: the machine sets the path, so you can push close to failure without balancing the weight or needing a spotter. Here, the assistance lets you do full reps while you build up to your bodyweight.
The Hanging Pike is a leg raise: bringing the legs or knees up toward the torso, which works the lower abs and hip flexors. Every swap below keeps that movement and the same main muscle, so it can take the Hanging Pike’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Hanging Pike alternatives with your bodyweight
Hanging Leg Raise
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Hanging Pike alternatives with resistance bands
Band Lying Straight Leg Raise
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Hanging Pike alternatives on a cable machine
Cable Reverse Crunch
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Tuck Reverse Crunch
On the cable stack, so the weight changes in small steps and the tension never drops off.
Hanging Pike alternatives on a machine
Assisted Hanging Knee Raise
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter. Here, the assistance lets you do full reps while you build up to your bodyweight.
Lever Seated Leg Raise Crunch
A guided machine version: easy to learn, easy to load, and safe to take to failure. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Hanging Pike alternatives with a barbell
Barbell Seated Alternate Leg Raise
Both hands share one bar, so you can load the most weight and add it in small jumps. Here, working one side at a time lets you fix imbalances and adds core work to stay square.
Hanging Pike alternatives with other equipment
Roller Reverse Crunch
A different tool for the same movement, which changes where the rep feels hardest.
Weighted Hanging Leg-hip Raise
Another way to load the same movement when the usual equipment is taken. Here, added weight makes it harder once bodyweight reps get easy.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Hanging Pike. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Hanging Pike, step by step →
Questions
What is the best alternative to the Hanging Pike?
The Assisted Hanging Knee Raise is the closest swap: it’s the same leg raise and trains the same ab. The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter. Here, the assistance lets you do full reps while you build up to your bodyweight.
What can I do instead of the Hanging Pike at home?
Hanging Leg Raise and Band Lying Straight Leg Raise all work with little or no equipment and keep the same movement: bringing the legs or knees up toward the torso, which works the lower abs and hip flexors.
What muscles should a Hanging Pike alternative work?
The Hanging Pike works your abs, hip flexors and shoulders. A good substitute keeps the movement the same, bringing the legs or knees up toward the torso, which works the lower abs and hip flexors, so the same muscles do the work even if the equipment changes.
Can I replace the Hanging Pike completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Hanging Pike. Switching back and forth every session makes progress harder to see.
Track Hanging Pike in SPLYT
Hanging Pike is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.