Toes to bar

Corehardrepspull-up bar

Hanging from a pull-up bar, the straight legs lift in front while the straight arms press the bar down and the torso leans back, until the toes touch the bar between the hands; then the legs lower slowly to the hang.

How to do it

1. Grip a pull-up bar overhand about shoulder width; hang with straight arms and the legs straight and together.
2. Brace the abs with the ribs down so the body does not swing.
3. Keeping the arms straight, press the bar down toward the hips and raise the straight legs in front; the torso leans back as the hips rise.
4. Continue until the toes touch the bar between the hands.
5. Lower the legs slowly back to the hang without swinging. Easier version: hanging knee raise.

Muscles worked

dorsali, obliqui, avambracci, addominali, quadricipiti

Workouts that use it

• Core, bars