Toes-to-Bar
Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width and your body fully extended. Engage your lats and brace your core, then drive your legs up with mostly straight knees until your toes touch the bar. Control the descent and resist the swing on the way down. Use a slight kip only if needed, but prioritize a controlled lower-ab contraction.
ABS · CORE
How it is executed
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width and your body fully extended.
- Engage your lats and brace your core, then drive your legs up with mostly straight knees until your toes touch the bar.
- Control the descent and resist the swing on the way down.
- Use a slight kip only if needed, but prioritize a controlled lower-ab contraction.
- Muscles worked
- Abs
- Primary muscle
- Lower abs
- Equipment
- Pull-up bar
- Movement pattern
- Core
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophyCore strengthStability
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Client lifetime valueWhat a client is worth in total
