Toes-to-Bar

Body region

• Core
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• Latissimus Dorsi
• External Oblique
• Rectus Femoris

Holds

• Teres Major
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with arms straight and shoulders engaged.
2. Pull the legs up straight (or slightly bent) while curling the pelvis, until the toes touch the bar or as high as you can with control.
3. Lower the legs under control back to the hang.

Cues

• Keep the grip tight and shoulders active.

Common mistakes

• Using a big, uncontrolled swing that risks shoulder strain.
• Letting the legs drop uncontrolled.
• Practising kipping before you can do controlled hanging leg raises.

Alternatives

• Hanging Leg Raise
• Knees-to-Elbows