Toes to Bar
A challenging hanging core exercise requiring full hip and trunk flexion to bring the feet up to touch the bar. It builds immense core strength, grip endurance, and hip flexor power.
About Exercise
Equipment
Pull-up Bar, Body Weight
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Abs
Secondary Muscles
Forearms, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHip Flexors
10/10Iliopsoas
Abs
8/10Rectus Abdominis, Transverse Abdominis
Forearms
5/10Flexors
Shoulders
4/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds • Rest longer if focusing on controlled strength; shorter for conditioning sets.
How to Perform
Hang from a pull-up bar using an overhand, shoulder-width grip. Maintain a fully extended body and engaged lats to stabilize the passive hang position.
- Initiate movement by driving the knees up toward the chest, leading into hip and spinal flexion.
- Continue raising the legs until the toes make contact with the bar.
- Maintain core tension and slowly reverse the movement, extending the hips and legs.
- Lower the legs under control back to the dead hang starting position.
Coaching Tips
Form Cues
- Core tight
- Pull down on the bar
- Flex hard at the top
- Control the drop
Breathing
Inhale deeply and brace the core before initiating the lift; forcefully exhale as the toes approach the bar.
Tempo
2-0-1
Range of Motion
Start from a dead hang with legs straight and end when the toes contact the pull-up bar.
Safety
Safety Notes
- Ensure the pull-up bar is secure and supports your full body weight.
- Avoid using excessive momentum if you have lower back sensitivity.
- Stop immediately if sharp shoulder pain occurs during the hang.
Spotting
Not recommended; focus on scaling via hanging knee raises or using resistance bands.
Common Mistakes
- Excessive swinging or kipping to generate momentum.
- Failing to fully extend the hips at the bottom.
- Dropping the legs rapidly without control.
When to Avoid
- Acute shoulder injuries
- Severe wrist pain
- Recent abdominal or spinal surgery
Flexibility Needed
- Adequate grip strength to maintain hang
- Active straight leg raise flexibility
Build Up First
- Ability to perform hanging knee raises with control
- Hanging from a bar for 30 seconds
Also known as
T2B, Hanging Leg Raise to Bar, Kipping Toes to Bar
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