ExerciseGIF

Exercises / Toe to bar

Toe to bar GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • AbsMusculus rectus abdominis
  • ObliquesMusculus obliquus externus abdominis
  • Hip flexorsMusculus iliopsoas
  • LatsMusculus latissimus dorsi
  • ForearmsMusculi antebrachii
Equipment
pull up bar
Level
advanced
Loop
One repetition, 5.2 seconds

Get this animation

Part of the Core pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Core pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/toe-to-bar \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a toe to bar

  1. Grip the pull-up bar with an overhand grip, hands positioned shoulder-width apart
  2. Hang with arms fully extended and engage your shoulder blades to create stability
  3. Initiate the movement by contracting your core and hip flexors to lift your knees toward your chest
  4. Continue lifting until your legs are straight and toes reach toward or touch the bar
  5. Control the descent by slowly lowering your legs back to the starting position
  6. Maintain grip strength throughout the entire movement to prevent dropping

Form tips

  • Keep your shoulders engaged and avoid completely relaxing at the bottom to maintain control and prevent injury
  • Use controlled momentum rather than aggressive swinging to help lift your legs while maintaining proper form
  • Focus on core engagement throughout the entire range of motion, not just during the lifting phase
  • Start with bent-knee variations like hanging knee raises if you cannot yet perform the full toes-to-bar movement
  • Ensure adequate grip strength and consider using lifting straps if grip becomes the limiting factor

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