Hanging Toes to Bar
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Hang from a pull-up bar with an overhand grip about shoulder width and the arms straight.
- Pull the shoulders down away from the ears and squeeze the legs together.
- Lift the legs as straight as you can and curl the hips up until the toes touch the bar between the hands.
- Lower the legs under control to a still hang before the next rep.
FORM TIPS
- The hips curling up are the exercise. Lifting straight legs to horizontal and stopping is a hanging leg raise.
- Press the bar toward the hips with straight arms as the feet rise. The lats help lift the legs and the toes reach the bar more easily.
- This is the strict rep. A kipping toes to bar uses a swing to drive the legs and is a separate skill to learn once the strict rep is solid.
TARGET MUSCLES
Primary
- Abs
Secondary
- Obliques
- Lats
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.