Toes to bar takes the hanging leg raise to its full range: you don’t stop at horizontal, you keep pulling until your toes tap the bar. It’s the CrossFit standard for hanging core work and a serious test of core strength, lat power and hip flexor mobility.
What it is
Toes to bar is a hanging exercise where the lifter, hanging from a pull-up bar, raises the legs all the way up until the toes touch the bar. Two versions: strict (no swing, pure core-and-lat power) and kipping (rhythmic swing, popular in CrossFit for volume).
Muscles worked
| Muscle | Contribution |
|---|---|
| Rectus abdominis | ~35 % |
| Hip flexors | ~25 % |
| Lats, upper back | ~25 % |
| Forearms, grip | ~15 % |
How to toes to bar: 5 steps
-
Hang from bar
**Grip pull-up bar overhand, shoulder-width.** Active hang.
-
Brace core
**Engage lats, brace core, prepare to pull.**
-
Raise legs powerfully
**Contract core and hip flexors** to raise legs.
-
Bring toes to bar
**Pull hips up as legs come up, touch toes to bar.**
-
Controlled descent
Lower over 2-3 sec back to full hang.
How it differs from hanging leg raise
- Full range to the bar. Leg raise stops at horizontal; toes to bar goes all the way.
- Bigger lat contribution. Pulling the bar down engages the lats strongly.
- CrossFit standard. Required range for many WODs.
- Strict or kipping. Two variants for different goals.
Common mistakes
When to use this variation
Use toes to bar for advanced hanging core work or CrossFit prep. Program 3-4 sets of 5-10 strict reps (or higher for kipping). Prerequisite: strict hanging leg raise to horizontal for 10 reps.
FAQ
Strict or kipping?
Strict for strength and control. Kipping for CrossFit volume and conditioning. Learn strict first.
Toes touching the bar — how?
Pull the bar toward you as your legs come up. The bar movement combined with leg raise brings toes to bar.
Prerequisites?
10 strict hanging leg raises to horizontal + solid hanging endurance. Plus adequate hip flexor and hamstring flexibility.
Related exercises
- Hanging Leg Raise: horizontal version
- Windshield Wiper: rotational variant
- L-Sit: static horizontal hold
- Dragon Flag: supine equivalent
