How to do a Toes to Bar

Authored by Fitbod

About Toes to Bar

Sets Logged
114,143
Popularity Rank
693rd
Difficulty
Intermediate
Abs Strength
49 mSCORE 153rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Toes to Bar is a challenging core exercise performed by hanging from a pull-up bar and lifting the toes to touch the bar, engaging the abs, hip flexors, and shoulders. It requires significant core strength and flexibility, making it a staple in gymnastics and functional fitness routines.

  1. Grab ahold of a pull up bar with your palms facing away from your body and allow yourself to hang in full extension.
  2. Brace your core by breathing into your stomach and brace your core to avoid swinging throughout the exercise.
  3. Flex your hips to 90 degrees allowing your knees to be slightly flexed.
  4. Once you have reached 90 degree hip flexion, flex your abdomen to pull your pelvis up towards the bottom of your ribcage bringing your feet up towards the bar.
  5. Once your feet have reached the height of the bar, keep your torso rigid to return back to the starting position.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    5
    reps
    1 Set Max
    6
    reps
  • intermediate
    4
    sets
    6
    reps
    7
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight