Toes-to-Bar
A hanging movement that brings the toes all the way up to touch the bar. It requires strong abs, hip flexors, lats and grip, and is a common calisthenics and gymnastics skill.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Forearm Flexors
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width and legs straight together.
Engage your lats by pressing down on the bar with straight arms.
Brace your abs and raise your straight legs, curling your pelvis up.
Continue until your toes touch the bar between your hands.
Lower your legs under control back to the hang.
Breathing: Exhale as you lift the toes to the bar, inhale as you lower.
Coaching tips
Push the bar down toward your hips
Compress hard
Control the descent
Common mistakes
Excessive kipping when strict reps are intended
Bending the knees heavily
Dropping from the top
Safety notes
Build strength with hanging leg raises and ensure a secure grip before attempting.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.