← EXERCISE LIBRARYCalisthenics
Toes-to-Bar
A hanging core movement bringing straight legs all the way up to touch the bar. A demanding progression beyond the hanging leg raise.
- 01Hang from the bar with a shoulder-width grip and active shoulders.
- 02Brace the trunk and press down on the bar with straight arms.
- 03Raise the straight legs up in front of you.
- 04Curl the pelvis and bring the toes up to touch the bar.
- 05Lower with control, resisting the swing on the way down.
- 01Pull down on the bar to engage the lats.
- 02Curl the pelvis to lift the toes the last stretch.
- 03Control the descent — no swinging.
- 01Relying on a big kip swing — build the strict version first.
- 02Bending the knees to reach the bar — keep the legs straight.
- 03Letting the shoulders go passive — keep pressing down on the bar.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.