Core · Compound

Toes-to-Bar

A hanging movement that works the abs and hip flexors through a long range by bringing the feet up to the bar.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors, Lats, Forearms
EQUIPMENT
Pull-up bar
LEVEL
Advanced
REPS
5-10
TEMPO
2-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hang from the bar with a shoulder-width overhand grip and straight arms.

  2. Pull the shoulders down, brace the abs, and press down on the bar with straight arms.

  3. Raise the legs and roll the hips up until the toes touch the bar.

  4. Lower the legs under control back to a still hang.

COMMON MISTAKES

  • Swinging to build momentum; start each rep from a still hang.
  • Letting the legs drop on the way down; lower them slowly.

TIPS

  • If you can't reach the bar yet, raise the legs as high as you can with control and build up with hanging leg raises.

QUESTIONS

Which muscles does Toes-to-Bar work?

The main muscle is Abs. It also works Hip flexors, Lats, Forearms.

How many reps should I do?

FORGE suggests 5-10 reps for Toes-to-Bar. The app adjusts sets and reps to your goal and level.

What can I do instead of Toes-to-Bar?

These train the same muscles: Hanging Leg Raise, Hanging Knee Raise.