Suspender Pike

Muscles involved

AdductorQuadriceps

How to do it

1. Attach your feet to the stirrups of fixed ropes, supporting your body on your forearms on the floor. 2. Extend your arms, supporting yourself only on your palms. 3. Close your hips, bringing your legs towards your chest without bending them. 4. Return to the starting position by extending your legs again.

Equipment required

Suspensión TRX

Muscles worked

MaleFemale

Adductor magnusQuadriceps

Tips

- Keep your arms firm and shoulders stable throughout the movement. - Bring your hips upward and legs towards your chest in a controlled motion. - Avoid swinging; the movement should be controlled by your core.

Difficulty