What muscles does the Toes-to-Bar work?

The Toes-to-Bar mainly works the abs and hip flexors.

What equipment do you need for the Toes-to-Bar?

None: it is a bodyweight exercise.

How many sets and reps of the Toes-to-Bar?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Toes-to-Bar?

Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Toes-to-Bar

From a hang, curl the pelvis and raise the toes to touch the bar, then control the descent without swinging.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abs, Hip flexors
Equipment: Bodyweight
Movement: Core

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abs, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Toes-to-Bar work?: The Toes-to-Bar mainly works the abs and hip flexors.
What equipment do you need for the Toes-to-Bar?: None: it is a bodyweight exercise.
How many sets and reps of the Toes-to-Bar?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Toes-to-Bar?: Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Program it for your clients

Coaches add the Toes-to-Bar to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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