The TRX Single Leg Pike is an elite-level stability exercise. By suspending one foot and leaving the other free, you introduce a massive rotational challenge (anti-rotation) that forces your obliques and deep stabilizers to work double-time to keep your hips level.
Adjust the Straps: Set the TRX handles so the bottom of the foot cradles sits at shoulder height.
The Entry: Place one foot securely into both foot cradles (doubling them up ensures the foot stays put).
Positioning: Get into a strong high-plank position with your hands directly under your shoulders.
The Free Leg: Keep your non-suspended leg held straight out right next to the suspended leg. Do not let it "float" lazily; keep it engaged.
The Lift: Keeping both legs perfectly straight, exhale and drive your hips toward the ceiling.
The Fold: Think about pulling your feet toward your chest using your lower abs. Your body should form an inverted "V" shape.
The Apex: At the top of the movement, your weight should shift slightly forward onto your shoulders.
The Descent: Slowly lower your hips back to the starting plank position. Control is vital here—do not let your hips sag below the level of your shoulders.
Eyes on the Feet: During the pike, look back toward your toes. This helps with spinal alignment and allows for a deeper "fold."
Active Hands: Grip the floor with your fingers (like a claw) to take the pressure off your wrists and engage your forearms.
Avoid the Swing: If the TRX straps are sawing back and forth, you are moving too fast. Slow down the tempo to 2 seconds up, 2 seconds down.