Toes-to-Bar

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Hang from the pull-up bar with a shoulder-width grip and engage your shoulder blades.
• Initiate the movement by swinging into a tight arch position to build momentum.
• Pull your hands down against the bar while folding at the hips to bring your toes to the bar.
• Lower your legs under control, passing back through the starting position into the next arch.

Common mistakes

• Losing shoulder engagement and letting the shoulders shrug up to the ears.
• Relying purely on leg swing without using the lat muscles to pull the bar down.
• Swinging out of control at the bottom of the movement, losing all rhythm.

Frequently asked questions

How can I scale toes-to-bar if I cannot reach the bar yet?

You can perform hanging knee raises or toes-to-rings to build the necessary core and grip strength.

Do my toes have to touch the bar on every repetition?

Yes, for a repetition to be complete, both feet must make contact with the bar between your hands.

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