Toes-to-Bar

CoreBar

A CrossFit and gymnastics-canon movement where the legs and hips flex all the way from a hang to touch the toes to the bar, requiring significant strength, coordination, and often a controlled kip for higher-rep sets.

Demo: General gymnastics demo

Sets

3

Reps

6-10

Rest

1:15

Contraindications

Shoulder instability with kipping — build strict strength first before adding kip.

Setup

Hang from a pull-up bar with an active shoulder position.

Execution

  1. 1Brace the core and initiate hip and leg flexion
  2. 2Drive the straight (or slightly bent) legs up until the toes touch the bar
  3. 3Keep the movement controlled on strict reps, or use a controlled kip for higher volume
  4. 4Pause briefly at contact with the bar
  5. 5Lower the legs back down under control

Key cues

  • Drive the hips, not just the legs
  • Touch the bar with control, not a slap
  • Keep the shoulders active throughout
  • Control the descent, don't just drop

Common faults

  • Excessive uncontrolled kipping before strength is established
  • Bending the knees excessively to cheat the range
  • Losing grip stability under fatigue
  • Swinging wildly instead of a controlled arc

Tweaks

  • Master hanging straight leg raises before attempting strict toes-to-bar
  • Add a controlled kip for higher-rep conditioning sets
  • Use ab mat or straps if grip is the limiting factor

Regressions

Hanging Straight Leg RaiseHanging Knee Raise

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Grip/Forearms, Lats, Shoulders

Notes

FLEXION, top of the hanging leg raise progression ladder.

Sources

Attribution: CrossFit / gymnastics canon