Toes to Bar
Hanging exercise from a pull-up bar where you raise straight legs to touch toes to the bar, targeting abs, hip flexors, and grip to build core strength and endurance; performed strict or with kipping momentum.
About Exercise
Equipment
Pull-up Bar
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors, Obliques
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
8/10External Obliques, Internal Obliques
Lats
6/10Forearms
5/10Flexors
Programming
Typical Rep Range
5-15 reps
Rest Between Sets
60-120 seconds • Shorter for high-volume workouts
How to Perform
Grip pull-up bar overhand at shoulder width and hang with arms fully extended, shoulders depressed, core braced, and feet together off the ground.
- Lean back into arch position by pushing down on bar and extending legs behind.
- Swing forward into hollow position, pulling shoulders away from ears and rounding core.
- At front of swing, aggressively flex hips to tuck knees then extend legs to touch toes to bar.
- Lower legs controlled while pulling back into arch to reset momentum.
- Repeat cycle maintaining rhythm without excessive flailing.
Coaching Tips
Form Cues
- Active hang
- Hollow body
- Drive with hips
- Flick toes up
- Control descent
Breathing
Inhale during the swing and arch; exhale forcefully during hip flexion and leg lift to maintain core brace.
Tempo
2-0-1
Range of Motion
From full dead hang with legs straight below bar to toes touching bar between hands with legs straight; avoid bending knees excessively in strict variation.
Safety
Safety Notes
- Ensure secure grip to prevent falls
- Build shoulder stability before kipping
- Avoid if acute lower back pain present
- Use mat below bar for falls
- Progress from knee raises if inflexible
Spotting
No spotting needed; perform under bar with mat for safety, or use assistance bands looped over bar for support.
Common Mistakes
- Uncontrolled swinging
- Shrugging shoulders
- Partial leg raise
- No core engagement
- Kipping without rhythm
When to Avoid
- Shoulder impingement
- Weak grip
- Acute lower back strain
- Hamstring tightness causing compensation
Flexibility Needed
- Full hip flexion range
- Shoulder depression in hang
- Hamstring flexibility for straight legs
Build Up First
- Master hanging knee raises
- Practice kip swings
- Build scapular control
Also known as
TTB, T2B, Hanging Leg Raise
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