Toes to bar

Hang from the bar and raise your straight legs until your toes touch it, demanding strong abs and hip flexors plus hamstring flexibility.

How to do it

1. 01Grip the bar overhand at shoulder width, hang with straight arms and pull your shoulders down slightly into an active hang.
2. 02Brace your abs and keep your legs straight and together in a slight, still hollow.
3. 03Raise your straight legs, tilt your pelvis back and press the bar down slightly with straight arms so your torso leans back a little.
4. 04Keep curling until your toes touch the bar between your hands.
5. 05Lower your legs slowly through the full range to a still hang before the next rep.

Common mistakes

• Kipping or swinging the hips for momentum — this program trains it strict, so let your body go still between reps.
• Bending the knees a lot to reach the bar — keep your legs straight and raise them as high as you can.
• Dropping the legs — lower slowly so your abs work on the way down and you do not swing.

In the Hanging leg raise progression

1. 1Hanging knee raise
2. 2Hanging leg raise
3. 3Toes to bar

Standard to move on: 3 sets × 8, two sessions in a row.