Which muscles does the toes to bar work?

The toes to bar mainly works your abs and hip flexors. It also involves your lats.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the toes to bar in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Toes to Bar: how to do it and muscles worked

The toes to bar mainly works your abs and hip flexors, with help from your lats. You need a pull-up bar.

Muscles worked

Main

Helping

Lats

How to do the toes to bar

1
Hang from a pull-up bar with a grip just outside shoulder width, arms straight and shoulders engaged.
2
Pull your toes up and touch them to the bar by driving your legs up while keeping them as straight as you can.
3
Lower your legs in a controlled arc, using a small kip or swing only if you can control it. Breathe out as you lift.

Form tip: Build up with hanging knee raises first; do not swing wildly or you may strain your shoulders.

Common questions

Which muscles does the toes to bar work?: The toes to bar mainly works your abs and hip flexors. It also involves your lats.
What equipment do I need for the toes to bar?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the toes to bar in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.