Hang from a pull-up bar and raise your toes up to meet the bar, driving the movement with the abdominals through hip flexion.
How to do the Toes To Bar#
- Grasp the bar shoulder-width and hang with your arms straight while keeping your shoulders engaged.
- Brace your core and maintain a hollow posture; choose straight legs for greater core challenge or bend the knees if needed.
- Lift your legs by contracting the abs and hips until your toes touch the bar.
- Lower your legs back down with control to a full hang, avoiding excessive swinging.
- Repeat for the prescribed number of reps.
Muscles worked#
- Primary: Abs, Hip flexors
- Secondary: Forearms, Lats, Upper back, Obliques
Common mistakes#
- Using momentum from the hips or legs instead of lifting with the core.
- Allowing the shoulders to go slack instead of keeping them active in the hang.
- Swinging the body excessively rather than controlling the ascent and descent.
- Stopping short of touching the bar or not lowering to a full hang to shorten the range of motion.
