Toes-to-Bar
- Advanced
- Bodyweight
Toes-to-bar is the top of the hanging leg-raise progression. From an active hang you pull back slightly on the bar, flex everything and drive straight legs up until the toes touch, then lower under control. The rectus abdominis and hip flexors are the prime movers with the lats, forearms and scapular stabilizers supporting, which puts the movement in intermediate to advanced territory. It sits above the bent-knee and straight-leg hanging raises on the progression ladder.
How to do the Toes-to-Bar
- Grip a pull-up bar slightly wider than shoulder width and hang with the arms straight.
- Pull your shoulder blades down and back into an active hang and point your toes.
- Push your palms into the bar so your head travels slightly behind your arms.
- Brace hard and raise straight legs in front of you, keeping the ribs down.
- Finish by driving the toes up to touch the bar between your hands.
- Lower the legs under control to the hang without letting the body swing.
Muscles worked
- Primary:
- Core
- Secondary:
- Back, Forearms, Shoulders, and Quads
Why train it
- Trains trunk flexion and midline control through a very long range.
- Builds grip and forearm endurance as a by-product of the hang.
- Develops scapular control and shoulder stability under load.
Common mistakes
- Swinging into each rep, which replaces core work with momentum and destroys the hang position.
- Failing to set the shoulder blades before lifting, which leaves the scapulae unsupported under load.
- Bending the knees to reach the bar, which quietly turns the movement into a knee raise.
- Attempting it before straight-leg hanging raises are solid, which is where lower back strain comes from.
Frequently asked questions
What muscles does the Toes-to-Bar work?
The Toes-to-Bar trains the core as the main target. Expect the back, forearms, shoulders, and quads to take some of the load as well.
What equipment do I need for the Toes-to-Bar?
None. The Toes-to-Bar is a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Is the Toes-to-Bar suitable for beginners?
Not as a starting point. The Toes-to-Bar is rated advanced: it asks for control under load that only comes from months of easier work, and the cost of a bad rep is higher here than it is anywhere else on this page. Build up to the Toes-to-Bar through the alternatives below.
Can I do the Toes-to-Bar at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes the Toes-to-Bar one of the movements worth keeping for days you never reach a gym.
How many sets and reps of the Toes-to-Bar should I do?
Three sets of 12 to 20 reps, or 30 to 60 seconds for anything you hold. Add load or leverage once the top end feels easy rather than piling on more reps.
What are good alternatives to the Toes-to-Bar?
Cable Side Bend, Dumbbell Side Bend, and Kettlebell Turkish Get-Up train the same primary muscles as the Toes-to-Bar. Pick whichever one matches the equipment in front of you.