FitCiToes-to-Bar is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hang from the bar at shoulder width with your palms facing forward.
- Keep your shoulders active (pulled slightly down) and stabilize your torso.
- Using your abs, lift your legs straight up.
- Bring your toes up to touch the bar between your hands.
- Lower your legs under control and prevent swinging.
Coaching tip
Control the swing on the bar, touch your toes to the bar, and lower under control.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.