Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

FREE SHIPPING!

Free shipping for orders over $99

Need to access your Online Course or Ebook?

Suspension pike exercise

This is an excerpt from Cycling Anatomy-2nd Edition by Shannon Sovndal.

Suspension pike


Execution

  1. Get into a push-up position with your feet in the suspension strap handles.
  2. Lift your hips upward into a pike position. Your feet will move toward your hands, which are planted on the floor.
  3. Keep your back and legs straight during the entire exercise.
  4. Return to the starting position.

Muscles Involved

Primary: Rectus abdominis

Secondary: External oblique, internal oblique, transversus abdominis, serratus anterior, sartorius, iliopsoas, hip flexors, tensor fasciae latae, pectineus, adductor brevis, adductor longus, quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), triceps brachii, latissimus dorsi, teres major, posterior deltoid


Cycling Focus

This exercise is terrific for cyclists. It works core stability as well as the abdominal muscles, quadriceps, arms, and shoulders. Because the straps can freely move, you will be forced to use all your secondary stabilizing muscles to maintain good form. These are the same muscles that will help you with your riding form when you become fatigued. When riding, your key foundation points will be your arms on the handlebars and your feet on the pedals. This exercise trains the same muscles. You'll be amazed at how tough this exercise is and definitely will notice improvement once you hit the road. Focus on controlled inhalation and exhalation throughout the entire range of motion. When riding your bike, you must continue controlled breathing even during tough efforts. Without the delivery of new oxygen to the muscles—and the removal of carbon dioxide from the muscles—you'll soon lose power and the ability to rotate the cranks.


Cycling focus


Variation

Stability Ball Pike

Perform the same exercise, but instead of using the suspension straps, place your feet on top of a stability ball. This is a great alternative if you don't have access to suspension straps. The ball offers similar instability, which is a key component of this exercise.


Stability ball pike

More Excerpts From Cycling Anatomy 2nd Edition