Toes To Bar exercise is an explosive exercise that works the core section; rectus abdominis, transverse abdominis and serratus muscles, as well as the hip flexors, lower back, glutes and hamstring muscles.

Toes To Bar also develops the upper back, shoulders and the forearm muscles.

It will build tremendous grip strength as you will hold and stabilise your bodyweight throughout the exercise.

This is an excellent exercise if you need to improve hip and lower back flexibility and core strength.

Toes To Bar Progression & Mobility

  • Take a wider than shoulder width grip on a pull up bar.
  • Start by kipping which is to swing your legs back to generate momentum and drive your hips forward to propel your legs upward.
  • Curl your hips up by pulling your lower abdominals toward your spine. Bend your knees and drive your lower body upward so your knees can touch your elbows.
  • When your knees have touched your elbows, extend and straighten out both legs so your toes can touch the bar.
  • Once your toes have touched the bar, bring your legs straight down and back to starting position.
  • Repeat the exercise until you have completed the targeted number of reps or time interval.

Faults, Form and Technique

Toes To Bar involves 2 progressions. First, you have to work on learning the correct technique in bringing your knees to elbows.

Once you are more comfortable with knees to elbows, you can easily make the transition to Toes To Bar.

The most common fault in Toes To Bar is swinging straight legs toward the bar.

This makes it more of a gymnastics exercise and places more stress on the core section.

Keep your body aligned with the supports of the pull up bar. Once you have touched the bar with your toes, simply bring your legs straight down.

Variations: Knees To Elbows, Knees To Chest, Knees To Hips

Toes To Bar

How To Do Toes To Bar