Primary
Core
Secondary
Hip flexors, Lats, Grip
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Toes-to-bar is an advanced hanging ab movement where you swing your legs up until your toes contact the bar. Popular in CrossFit, this exercise can be performed strictly or with a kipping motion. Both versions require significant core, grip, and lat strength.
When to use it
Use for advanced ab training for optimal results.
Who it's for
Advanced lifters seeking to maximize strength gains.
Hang from the bar and engage your lats to create tension. Use your core to swing your legs up, touching your toes to the bar. The strict version uses pure ab strength; the kipping version uses momentum from a gymnastic swing. Lower with control to minimize swinging.
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Hang from a pull-up bar.
Engage your core and lats.
Swing your legs up to touch the bar.
Touch your toes to the bar.
Lower with control for optimal results.
Use a slight kip if needed.
Start with hanging leg raises.
Use lat engagement to assist.
Can be strict or kipping.
Touch bar consistently.
Use toes-to-bar when you have mastered hanging leg raises and want to progress further. They are a staple in CrossFit training and gymnastics conditioning. Build up through knee raises and leg raises before attempting full toes-to-bar.
All momentum, no control.
Bouncing or using momentum during the Toes to Bar makes the movement harder to control and can shift work away from your Rectus abdominis. Use a load you can move smoothly through the intended range.
Not actually touching bar.
On an upper-body pulling movement like the Toes to Bar, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
No lat engagement for optimal results.
On an upper-body pulling movement like the Toes to Bar, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Advanced lifters seeking to maximize strength gains.
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.
This is one example of how Toes to Bar could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Toes to Bar
The Toes to Bar primarily targets the Rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Toes to Bar include Lats, Grip, providing additional training stimulus. Stabilizer muscles engaged include Shoulders.
The Toes to Bar is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters seeking to maximize strength gains. Focus on proper technique and consider starting with easier variations.
For the Toes to Bar, the recommended approach depends on your goals. 3-4 sets of 8-12 reps. Rest 90s. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Toes to Bar typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Toes to Bar include: Hanging Leg Raise, Knees to Elbows. These exercises target similar muscle groups as the Toes to Bar and can be used as substitutes based on your equipment availability, gym setup, or training preferences.