Toes-to-Bar.

How to do it.

1. Step 01

   Hang from a pull-up bar with a firm grip

2. Step 02

   Engage the lats and brace the core

3. Step 03

   Lift the legs up toward the bar

4. Step 04

   Touch the toes to the bar

5. Step 05

   Lower the legs under control

6. Step 06

   Avoid excessive swinging

Pro cues.

• Keep the lats engaged to limit swing

• Use a controlled tempo

• Scale to knee raises if needed

Questions, answered.

What is the Toes-to-Bar?

Hanging movement bringing the toes to the bar that trains the abs and hip flexors.

What muscles does the Toes-to-Bar work?

The Toes-to-Bar primarily works your rectus abdominis. It also recruits your hip flexors and lats as secondary movers.

What equipment do I need for the Toes-to-Bar?

None. The Toes-to-Bar is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Toes-to-Bar?

A typical prescription for the Toes-to-Bar is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Toes-to-Bar good for beginners?

The Toes-to-Bar is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.