Hanging toes-to-bar

The hanging toes-to-bar is an advanced abdominal exercise in which the lifter touches their feet to a pull-up bar. There are many ways to perform this movement (strict or swinging, arms completely straight or slightly bent, legs straight or bent) each providing unique benefits and challenges. Initially, it may be a difficult move to do for a single rep, but once you build the requisite core, lat, and shoulder strength, it can be performed for higher reps.


  1. Builds serious core strength that carries over to a wide range of lifts
  2. Forces coordination and co-contraction of the lats, shoulders, core, and hip flexors
  3. Builds hamstring flexibility when done strictly
  4. Can be trained in lower strength-focused rep ranges than many other ab exercise

Hanging toes-to-bar Images


Hanging toes-to-bar Instructions

Hanging toes-to-bar muscle diagram
  1. Hang from a chin-up bar with your legs and feet together using an overhand grip (palms facing away from you) that is slightly wider than shoulder width. Tip: You may use wrist wraps in order to facilitate holding on to the bar.
  2. Now bend your knees at a 90 degree angle and bring the upper legs forward so that the calves are perpendicular to the floor while the thighs remain parallel to it. This will be your starting position.
  3. Pull your legs up as you exhale until you almost touch your shins with the bar above you. Tip: Try to straighten your legs as much as possible while at the top.
  4. Lower your legs as slowly as possible until you reach the starting position. Tip: Avoid swinging and using momentum at all times.
  5. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with ankle weights in order to make it more challenging.