Toes to Bar

An advanced hanging core exercise on a pull-up bar requiring hip flexion strength and lat engagement to touch the toes to the bar.

How to do it

1. Hang from a pull-up bar with an overhand grip, arms fully extended and body still.
2. Engage your lats and core to prevent swinging.
3. Raise your legs with straight knees, reaching your toes up toward the bar.
4. Touch the bar with your toes, then lower your legs under control.
5. Repeat for the desired reps.

Tips

• Initiate the movement from your core, not by kicking with momentum.
• Exhale forcefully as you raise your legs to increase intra-abdominal pressure.
• If you cannot reach the bar yet, build up with hanging leg raises first; they are the easier step towards it.

Muscles

Primary: Hip flexors, Abs

Secondary: Forearm flexors, Lats, Obliques