Toes to Bar

Abs, Hip Flexors, LatsPull-Up Bar

A dynamic hanging exercise where you lift your feet to touch the pull-up bar. It builds powerful abs, hip flexors, and lats while strengthening your grip.

How to do it

1Grab the bar with an overhand grip slightly wider than shoulder-width and enter an active hang.

2Engage your back and core, using a subtle shoulder drive to control any swing.

3Lift your legs up to the bar by aggressively contracting your abs and hip flexors.

4Touch your toes to the bar between your hands.

5Lower your legs back down under control without losing core tension.

Common mistakes

Uncontrolled swinging — relies on momentum instead of abdominal strength.

Passive hanging with relaxed shoulders — places excessive stress on your shoulder joints.

Dropping your legs abruptly — increases the risk of strain on your lower back.

Breathing

Inhale at the bottom and exhale as you drive your toes to the bar.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.