Technique
- Hang from a pullup bar or a pair of rings with a standard grip.
- Lift your straight legs up in a controlled arc toward the bar.
- Continue until your toes reach your hands, then lower slowly.
Form tips
- Keep your legs fully straight and minimize any swinging.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Pelvis
- Quadriceps
- Abs
- Obliques
Secondary
- Hip adductors
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Joint movements
Progressions
One-arm toes-to-bar
Advanced
Pike skin-the-cat
Intermediate
Hanging legs circle
Advanced
Regressions
Hanging leg raises
Novice
View Similar Exercises
View Similar Exercises
Hanging knees to elbows
Intermediate
Advanced hanging knee raise
Novice
Hanging L-scissors
Intermediate
Hanging knees to chest
Novice
Inverted hang pike lifts
Intermediate
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