Toes to Bar
Primary
Core
Secondary
Hip flexors, Lats, Grip
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for advanced ab training for optimal results. The Toes to Bar — a isolation pulling movement — is one of the most effective ways to train your core, with secondary work on your Lats and Grip.
Everything You Need to Know About the Toes to Bar
The Toes to Bar is a advanced exercise exercise that targets your Rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced ab training for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters seeking to maximize strength gains. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Toes to Bar
Primary
Secondary
Stabilizers
Toes to Bar form guide
- 1
Hang from a pull-up bar.
- 2
Engage your core and lats.
- 3
Swing your legs up to touch the bar.
- 4
Touch your toes to the bar.
- 5
Lower with control for optimal results.
- 6
Use a slight kip if needed.
What are the best tips for the Toes to Bar?
Start with hanging leg raises.
Use lat engagement to assist.
Can be strict or kipping.
Touch bar consistently.
What are common Toes to Bar mistakes to avoid?
All momentum, no control.
Bouncing or using momentum during the Toes to Bar takes work away from your Rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not actually touching bar.
On pulling movements like the Toes to Bar, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
No lat engagement for optimal results.
On pulling movements like the Toes to Bar, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
Is the Toes to Bar right for you?
Advanced lifters seeking to maximize strength gains.
How to Program the Toes to Bar
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 90s.
What are good alternatives to the Toes to Bar?
Other Variations
- Strict Toes to Bar
- Kipping Toes to Bar
- Knees to Elbows
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Toes to Bar — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Build up to this exercise.
- Control the descent.