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Toes-to-Bar 7s · no sound

Toes-to-Bar

Hanging from a bar, you raise straight legs overhead until the toes touch the bar, then lower them.

Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Advanced
Movement
Core
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How to do it

  1. Grip a pull-up bar slightly wider than shoulder width and hang with the arms straight.
  2. Pull your shoulder blades down and back into an active hang and point your toes.
  3. Push your palms into the bar so your head travels slightly behind your arms.
  4. Brace hard and raise straight legs in front of you, keeping the ribs down.
  5. Finish by driving the toes up to touch the bar between your hands.
  6. Lower the legs under control to the hang without letting the body swing.

Common mistakes

  • Swinging into each rep, which replaces core work with momentum and destroys the hang position.
  • Failing to set the shoulder blades before lifting, which leaves the scapulae unsupported under load.
  • Bending the knees to reach the bar, which quietly turns the movement into a knee raise.
  • Attempting it before straight-leg hanging raises are solid, which is where lower back strain comes from.

Muscles worked

Primary
Abs
Secondary
ForearmsFront DeltsQuadsUpper Back

Same movement, other equipment

Dead Bug (Weighted) Intermediate Dead Bug (Weighted) Abs Dumbbell Dumbbell Side Plank Intermediate Dumbbell Side Plank Abs Dumbbell Dumbbell Situp Intermediate Dumbbell Situp Abs Dumbbell Weighted Parallel-Bar Straight-Leg Raise Intermediate Weighted Parallel-Bar Straight-Leg Raise Abs Dumbbell

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Good to know

What muscles does the Toes-to-Bar work?
Mainly the abs. It also works the forearms, front delts, quads and upper back.
What equipment do you need for the Toes-to-Bar?
None. It is a bodyweight exercise.
Is the Toes-to-Bar good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Bird Dog.

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