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Toes-To-Bar

A high-demand hanging movement bringing the toes to the pull-up bar, training the abs through their largest loaded range plus grip and lat control.

AbsBodyweightReverse trunk flexion
GoLightWeight mediatoes-to-bar

Demonstration coming soon

Primary

Rectus abdominisHip flexors

Secondary

ObliquesLatissimus dorsiForearms

Equipment

Bodyweight

Pattern

Reverse trunk flexion

Setup

  1. 01Hang from a pull-up bar with a grip just outside shoulder width.
  2. 02Set the shoulders active by pulling them slightly down and back.
  3. 03Squeeze the legs together and point the toes.
  4. 04Brace and stop any body sway before the first rep.

Execution

  1. 01Raise the legs while curling the pelvis toward the ribs.
  2. 02Press down on the bar with straight arms as the feet travel up.
  3. 03Touch both toes to the bar between the hands.
  4. 04Lower the legs under control back to a dead hang.

Checkpoints

  • -The pelvis rolls up at the top; it is not just a leg swing.
  • -Shoulders stay engaged rather than hanging passively.
  • -The body returns to a still hang between strict reps.
  • -Knees stay as straight as your hamstring flexibility allows.

Common mistakes

  • -Kipping wildly when the goal is strict abdominal work.
  • -Bending the knees heavily to sneak the toes to the bar.
  • -Letting the body swing and stealing range from momentum.
  • -Dropping the legs and yanking the shoulders at the bottom.

Programming notes

  • -Use 2 to 4 sets of 3 to 8 strict reps.
  • -Build from hanging knee raises, then hanging straight leg raises.
  • -Do them early in the session while grip and abs are fresh.

Related exercises

Hanging Leg Raise

Bodyweight / Abs

Hanging Straight Leg Hip Raise

Bodyweight / Abs

Hanging Pike

Bodyweight / Abs

Hanging Knee Raise

Bodyweight / Abs

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