Abs · Isolation movement

Toes-to-Bar

An isolation exercise for the abs. You need a pull-up bar.

Primary muscle

Abs

Secondary muscles

–

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Toes-to-Bar

Hang from a pull-up bar with an active shoulder set and eliminate any body swing before the first rep.
The abs shorten only once the pelvis tucks: initiate every rep with a posterior pelvic tilt, not just a hip hinge.
Curl the pelvis up and drive the straight legs forward and up in one arc, aiming to touch the toes to the bar between the hands.
Round the lower back and lift the hips toward the bar so the abdominals, not just the hip flexors, complete the range.
Tap the bar with the toes at the top, keeping the shoulders active and the swing controlled.
Lower the legs under control back to the dead hang, resisting the backswing so the next rep starts from stillness.

Suggested working range: 8–15 reps. Default progression: double progression.

•Raising the legs with a hip hinge alone and never tucking the pelvis, leaving it as hip-flexor work.
•Kipping with a large body swing to throw the feet up to the bar with momentum.
•Letting the legs crash back down and using the backswing to launch the next rep.
•Going passive at the shoulders in the hang so the joint is unsupported at the bottom.