Abs
Toes to Bar
The Toes to Bar is a strength exercise on a pull-up bar for your abs. Share of the load in the Zulta muscle model: hip flexors 29%, lower abs 28% and upper abs 18%.
How to do it
- Hang from a pull-up bar with an overhand grip, hands shoulder-width.
- Pull the shoulders down and press the bar slightly toward your hips to engage the lats.
- Raise the straight legs up in front of you while leaning the chest back.
- Touch the bar with your toes between your hands.
- Lower the legs under control back to a still hang.
Tips
- Push down on the bar with straight arms as the feet rise: it makes room for the legs.
- Point the toes and keep the legs together.
Common mistakes
- Bending the elbows and pulling up instead of lifting the legs.
- Letting the legs crash down and swing into the next rep.
- Bending the knees to reach the bar.
Muscles worked by the Toes to Bar
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The lats pull the body back as the feet come up. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Toes to Bar alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Toes to Bar work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Toes to Bar good for beginners?
The Toes to Bar is rated advanced. If you are new, learn the Captain's Chair Leg Raise first and build up from there.
What is a good alternative to the Toes to Bar?
For example the Hanging Leg Raise, Weighted Hanging Leg Raise and Captain's Chair Leg Raise. They train mostly the same muscles, some with different equipment.
How do you make the Toes to Bar harder?
Add weight or reps, or move on to the Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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