Toes To Bar
Toes to Bar is a dynamic exercise performed on a pull-up bar where the legs are swung upward from a hanging position until the toes touch the bar. In German, this exercise is also called "Anristen." It can also be performed on gymnastic rings, which offers advantages, such as allowing the toes to move further past the line of the pull-up bar, which can be helpful for transitioning into a Skin the Cat.
Similar to the hanging leg raise, this exercise specifically targets the lower abdominal muscles. Additionally, it engages the hip flexors and improves grip strength.
Necessary equipment
Toes To Bar - the correct execution
- Start in a hang position with extended arms
- Grab the bar wider than shoulder width
- Bend your hips and lift your feet to the bar
- Keep your legs as straight as possible
- Keep tension in the torso
- Lower yourself slowly and controlled back into the hang position
The exercise Toes To Bar is intended to be used as a hypertrophy exercise.
Which muscles are trained by Toes To Bar?
Primary trained muscles for Toes To Bar
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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