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Toes to Bar

Core & Hip Flexors

Toes to Bar is a gymnastic hanging core exercise performed on a pull-up bar. It demands strong hip flexors, lats, and grip, while building the ability to control your body under tension in a hanging position.

How to

  1. Hang from a pull-up bar with an overhand grip, arms fully extended.
  2. Engage your lats to stabilize — don't just hang passively.
  3. Swing your legs back slightly, then drive your feet upward toward the bar.
  4. Touch the bar with both feet simultaneously at the top.
  5. Lower your legs with control and find rhythm before the next rep.

Muscles

CoreAbsLatsArms