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Hanging leg raises / toes-to-bar

4 sets of 6-10 slow hanging leg raises, 90 s rest. Progress to toes-to-bar.

Slot
Strength
Focus
Stability
Time
8 min
Intensity
Moderate
Injury risk
Moderate
Intervals
4 rounds, 1:30 rest
Equipment
Pull up bar

How to do it

Hang from a bar with your shoulders engaged (pulled slightly down, not hanging loose). Raise your knees to your chest without swinging, pause for a second at the top, and lower slowly. Do 6-10 reps per set, 4 sets, with 90 seconds rest. When that's easy, raise straight legs to hip height, and then all the way up until your toes touch the bar (toes-to-bar).

Who it’s for

Anyone whose feet swing off on steep ground. Front-on core strength with the shoulders loaded is a lot closer to climbing than sit-ups are.

Common mistakes

  • Swinging. If you’re using momentum, the set is over. Pause at the top and lower slowly.
  • Hanging passively. Shoulders engaged, pulled slightly down. Dead hanging takes the lats out of it.
  • Going for toes-to-bar too early. Knees to chest, then straight legs to hip height, then the bar. Skipping steps just adds swing.
  • Ninety seconds becoming three minutes. Keep the rest honest.

How to progress

Reps first, up to ten, then change the shape rather than adding more. Straight legs are a big jump from bent, so an intermediate version with one leg straight is worth using.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.
  • Strength Stronger fingers and pulling, with weight you control.
  • Power Explosive moves, momentum and coordination.
  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

Start with a ready-made block

A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.