Hanging Toes To Bar

Hang from bar. Pike legs up until toes touch the bar. Requires flexible hamstrings and strong abs.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

lats

What you need and how to position yourself before starting.

pull up bar

Bilateral

Hanging

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a pull-up bar that is sturdy and at a height where you can hang freely without your feet touching the ground.
- Stand directly under the bar and reach up to grab it with both hands, using an overhand grip slightly wider than shoulder-width.
Step 2Hang
- Jump or step up to grab the bar and let your body hang down with your arms fully extended.
- Engage your shoulders by slightly pulling them down away from your ears and keep your legs straight.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body and prevent swinging.
- Maintain a straight line from your head to your heels.
Step 4Lift Your Legs
- Begin to lift your legs towards the bar by flexing at the hips and knees.
- Aim to bring your toes towards the bar while keeping your legs together.
Step 5Touch the Bar
- Continue lifting your legs until your toes touch or come close to the bar.
- Keep your core engaged and avoid swinging your body.
Step 6Lower Your Legs
- Slowly lower your legs back to the starting position with control.
- Ensure that you maintain your grip on the bar and keep your body stable.
Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining form and control throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower yourself down to the ground or step off the bar.
- Make sure to release your grip on the bar safely.