Exercises / Abs
Abs StrengthToes-to-Bar
The Toes-to-Bar is a expert-friendly bodyweight strength exercise that targets the abdominals, with the lats, middle back, forearms, shoulders and quadriceps working alongside. Here's how to do it right — and what to stop doing.
Primary muscles Abs
Secondary muscles Lats, Middle Back, Forearms, Shoulders, Quads
Equipment Bodyweight
Level Expert
Type Strength
3D demo in the EGON app
01 Execution
How to do the Toes-to-Bar
Grip a pull-up bar slightly wider than shoulder width and hang with the arms straight.
Pull your shoulder blades down and back into an active hang and point your toes.
Push your palms into the bar so your head travels slightly behind your arms.
Brace hard and raise straight legs in front of you, keeping the ribs down.
Finish by driving the toes up to touch the bar between your hands.
Lower the legs under control to the hang without letting the body swing.
02 The payoff
Why it earns its spot
Trains trunk flexion and midline control through a very long range.
Builds grip and forearm endurance as a by-product of the hang.
Develops scapular control and shoulder stability under load.
03 Don't do this
Common mistakes
Swinging into each rep, which replaces core work with momentum and destroys the hang position.
Failing to set the shoulder blades before lifting, which leaves the scapulae unsupported under load.
Bending the knees to reach the bar, which quietly turns the movement into a knee raise.
Attempting it before straight-leg hanging raises are solid, which is where lower back strain comes from.
EGON Put it on recordTrack it in EGON.
Log every set of the Toes-to-Bar, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
