How to Do the Toes-to-Bar
Toes-to-bar is a hanging core move where you lift your straight or slightly bent legs all the way to touch the bar. It needs strong abs, grip, and shoulders. It suits advanced lifters and anyone building toward gymnastics-style or CrossFit-style movements.
Log every set of your Toes-to-Bar in SuperliftMuscles worked
Primary
- Abs
Secondary
- Forearms
- Lats
How to do the Toes-to-Bar
- 1
Hang from a pull-up bar with a firm overhand grip.
- 2
Pull your shoulders down and brace your abs.
- 3
Swing slightly back, then lift your legs.
- 4
Lift your toes up to the bar by curling your hips.
- 5
Touch the bar with your toes.
- 6
Lower your legs under control.
- 7
Reset your hang before the next rep.
Form cues to remember
- Press down on the bar
- Curl your hips up
- Keep legs together
- Control the lowering
Common mistakes
Using only the hips
Curl the abs and pull your hips up.
Uncontrolled swing
Lower under control and keep a small, steady swing.
Going too fast
Slow down and reset your hang.
Not building progressions first
Master hanging knee raises and straight-leg raises before moving to full reps.
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2 minutes rest |
|---|---|
| Muscle growth | 3 sets of 6–10 reps |
| Conditioning | 5–8 rounds of 5 reps with short rests |
Hanging movements stress the grip, shoulders, and hands. Build up from knee raises and consider chalk or straps.
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Toes-to-Bar FAQ
How do I get my first toes-to-bar?
Build to hanging straight-leg raises, then practice getting your toes close to the bar. Keep a steady swing.
Toes-to-bar vs. hanging leg raise?
Toes-to-bar goes all the way up to the bar. Leg raises usually stop at hip or chest height.
What muscles does toes-to-bar work?
The abs mostly, with your forearms and lats supporting you on the bar.
