Which muscles does the Suspender Jack-knife Pike work?

The Suspender Jack-knife Pike primarily targets your abs, including the upper and lower sections, as well as the obliques for core stability. Secondary muscles such as the shoulders, triceps, and upper back are also engaged to maintain body position during the movement.

What equipment do I need for the Suspender Jack-knife Pike and can I do it without a TRX?

This exercise is typically performed using TRX suspension straps to hold your feet, but you can use other suspension trainers or sturdy gym rings. Without a TRX, you can modify the movement using sliders under your feet or by performing a standard pike on the floor.

Is the Suspender Jack-knife Pike suitable for beginners?

Beginners can perform this exercise, but it does require core strength and balance. If you’re new to suspension training, start with a shorter range of motion or elevated hips less, and progress gradually as your core strength improves.

What are common mistakes to avoid when doing the Suspender Jack-knife Pike?

Common errors include letting your lower back sag during the starting position, bending the knees excessively, and rushing through the movement. Keep your body aligned, use controlled motion, and engage your core fully to avoid strain.

How many sets and reps should I do of the Suspender Jack-knife Pike?

For general fitness, aim for 3 sets of 8–12 reps, ensuring each rep is slow and controlled. Advanced users can increase repetitions or add time under tension to challenge their core endurance.

What safety tips should I follow for the Suspender Jack-knife Pike?

Ensure the TRX straps are securely anchored before starting, and perform on a stable surface. Always warm up your shoulders and core beforehand, and stop if you feel lower back discomfort to prevent injury.

Are there variations of the Suspender Jack-knife Pike that add difficulty or make it easier?

To make the move easier, bend your knees slightly during the pike or reduce the range of motion. For more difficulty, add a push-up at the starting position or perform slowly with isometric holds at the top.

Suspender Jack-knife Pike

Target Muscles

Primary:

Secondary:

Equipment Required

TRX

Bodyweight

Exercise Type

Reps Only

How To Do

Start in a push-up position with your feet in TRX straps and your body in a straight line. Keeping your legs straight, lift your hips toward the ceiling to form an inverted V, pulling your knees toward your chest. Engage your core throughout and return slowly to the starting position.

Step-by-Step Instructions

Place your feet in the TRX straps and get into a push-up position with your hands shoulder-width apart, arms extended, and your body in a straight line from head to heels.
Engage your core and glutes to maintain stability.
Keeping your legs straight, pull your knees towards your chest, tucking your hips and raising them towards the ceiling. Your body should form an inverted V shape.
Pause briefly at the top, squeezing your abs and feeling the stretch in your hamstrings.
Slowly lower your legs back to the starting position, maintaining control and keeping your core engaged.
Repeat for the desired number of repetitions.

Explore more abs exercises or trx exercises in our exercise library.

Alternative Exercises

Suspender Twisting Jackknife

Obliques

Abs

Other

Suspender Single Leg Plank

Abs

Lower Abs

Other

Kettlebell Figure 8

Obliques

Abs

Kettlebell

Weighted Twisting Crunch (on bench)

Obliques

Upper Abs

Bench • Dumbbell

Frequently Asked Questions

Which muscles does the Suspender Jack-knife Pike work?: The Suspender Jack-knife Pike primarily targets your abs, including the upper and lower sections, as well as the obliques for core stability. Secondary muscles such as the shoulders, triceps, and upper back are also engaged to maintain body position during the movement.
What equipment do I need for the Suspender Jack-knife Pike and can I do it without a TRX?: This exercise is typically performed using TRX suspension straps to hold your feet, but you can use other suspension trainers or sturdy gym rings. Without a TRX, you can modify the movement using sliders under your feet or by performing a standard pike on the floor.
Is the Suspender Jack-knife Pike suitable for beginners?: Beginners can perform this exercise, but it does require core strength and balance. If you’re new to suspension training, start with a shorter range of motion or elevated hips less, and progress gradually as your core strength improves.
What are common mistakes to avoid when doing the Suspender Jack-knife Pike?: Common errors include letting your lower back sag during the starting position, bending the knees excessively, and rushing through the movement. Keep your body aligned, use controlled motion, and engage your core fully to avoid strain.
How many sets and reps should I do of the Suspender Jack-knife Pike?: For general fitness, aim for 3 sets of 8–12 reps, ensuring each rep is slow and controlled. Advanced users can increase repetitions or add time under tension to challenge their core endurance.
What safety tips should I follow for the Suspender Jack-knife Pike?: Ensure the TRX straps are securely anchored before starting, and perform on a stable surface. Always warm up your shoulders and core beforehand, and stop if you feel lower back discomfort to prevent injury.
Are there variations of the Suspender Jack-knife Pike that add difficulty or make it easier?: To make the move easier, bend your knees slightly during the pike or reduce the range of motion. For more difficulty, add a push-up at the starting position or perform slowly with isometric holds at the top.