Benefits of Toes to Bar: What muscles does Toes to Bar work?

If you are looking for a functional fitness exercise that engages your whole body, then you might want to consider toes to bar. In this article, we’ll tell you how to do toe barre and the muscles this exercise works.

What is the toe bar exercise?

Toes to bar is a gymnastic movement that relies on a person’s body weight and works the muscles of their whole body.

To do this exercise, you need to grab a pull-up bar and have room to hang your legs. Now we will tell you how to perform this exercise.

How to do toe barre

  1. First, grab a pull-up bar with an overhand grip. This grip should be slightly wider than your shoulders.
  2. Let your legs hang in the air, and while your legs and arms should be straight, bend your elbows slightly.
  3. Squeeze your glutes and quads and keep your pelvis tucked in so your core is fully engaged, and rotate your shoulders outward.
  4. Pull up on the pull-up bar, before leaning back slightly and lifting your legs up toward the pull-up bar, keeping your legs together.
  5. Engage your core, then slowly lower your legs back to the starting position.

You should start by performing two or three sets of eight to 15 reps, while focusing on maintaining good technique throughout.

What muscles does barbell toes work?

Toes to bar activates muscle groups in your upper body, with muscles such as the rhomboids, biceps, triceps, and deltoids all engaged.

This exercise also activates muscle groups in the lower back, with muscles such as the latissimus dorsi and spinal erectors.

It also works your core, for example abdominal muscles like the rectus abdominis, and it also works your legs, strengthening your hip flexors and stretching your hamstrings.


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Richard V. Johnson