TRX Prone Pike

Man performing the TRX Pike

The TRX Prone Pike exercise is similar to the TRX Suspended Jackknife, only this time, you are performing a pike, as opposed to a tuck, which greatly increases the difficulty of this movement. Again, this is a great core activator, but if you are somewhat weak, it can target the hip flexors too much.

Primary muscles worked

  • Shoulders

Secondary muscles worked

  • Lower Back
  • Abs
  • Hamstrings
Body Part

Body Part:




Step 1: Begin this exercise from the plank position (abs and glutes engaged, shoulders stacked above wrists, keeping a straight solid line), with your feet in the TRX strap handles/stirrups

Step 2: Begin the first movement by shifting your weight slightly forward so your shoulders are in front of your hands; at the same time, lifting your hips up to stack over your shoulders.

Step 3: Through this movement, you are hinging at the hips, pulling from the abs/core, while keeping your legs straight. The final position is the Pike or an inverted V.

Step 4: Return back to the starting plank position in a controlled manner.

Step 5: Repeat this movement several times.


How to progress the exercise

This exercise can be made more challenging by using one leg instead of two., Hold he non-thrusting leg outstretched and parallel to the thrusting leg. Also, Holding your arms crossed over your chest, as opposed to out by your sides, creates a greater stability challenge for your core.

Additional Information

To avoid arching your back during this exercise, focus on squeezing your glutes, as well as pulling in your abdominals, at the same time. The glutes and the abs contracting at the same time will keep your pelvis posteriorly rotated, which will keep your back flat throughout the movement.

Man performing the TRX Pike



Man performing the TRX body saw with crunch

TRX Body Saw with Crunch

The TRX body saw with crunch may look easy but this subtle movement will make your core burn. It will help you to develop the perfect plank as you rock forward and backwards. You’ll feel your core, abdominals and shoulder muscles working more when you slide back.

Man performing the TRX standing roll out

TRX Anti-Extension Fallout

The TRX Anti-Extension Fallout is precisely to avoid spinal extension by maintaining a very strong plank throughout the movement. The TRX Kneeling Fallout is an easier version of this exercise and should be mastered before performing the straight legged Fallout.

Man performing the TRX mountain climber

TRX Mountain Climber

The TRX Mountain Climber exercise begins in a similar position as the Suspended Jackknife. The difference is you are performing a ‘Mountain Climber’ which is alternating knees to chest, as opposed to both at the same time. Great exercise for explosive training, which working shoulder and core stability.


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