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Exercise guide
Toes to Bar
An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar.
What this exercise works
- Muscles
- hip flexors · rectus abdominis · forearm flexors · latissimus dorsi · obliques
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with an overhand grip, arms fully extended and body still.
- Engage your lats and core to prevent swinging.
- Raise your legs with straight knees, reaching your toes up toward the bar.
- Touch the bar with your toes, then lower your legs under control.
- Repeat for the desired reps.
Technique cues and common mistakes
- Initiate the movement from your core, not by kicking with momentum.
- Exhale forcefully as you raise your legs to increase intra-abdominal pressure.
Make the movement easier or harder
- If you cannot touch the bar, aim for hanging leg raises as a progression.