Toes to bar

The final progression of the hanging leg raise: the feet reach the bar, which demands hip flexion range, hollow control and enough grip to last the set.

• Compound
• Bodyweight
• Advanced

How to do it

• Own the leg raise to horizontal first
• Start in a hollow position with the ribs down
• Bring the feet to the bar without swinging
• Lower under control: the descent is half the exercise

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Using an uncontrolled kip to reach the top
• Arching the lower back on the way down
• Attempting it without the hamstring range it needs

Muscles worked

Primary

• Core / abs

Secondary

• Lats
• Forearm

Alternatives

• Hanging Leg Raise
• Captain’s Chair Knee Raise
• Hollow Hold