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 intensity
- Injury risk
- Moderate injury risk
- 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).
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Hanging leg raises / toes-to-bar
0:00 / 7:55
Ready
7:55
4 rounds
4 sets of 6-10 slow hanging leg raises, 90 s rest. Progress to toes-to-bar.
High risk: read the protocol, stop if anything feels wrong.
- 4
- rounds
- 1:30
- rest
- 7:55
- total
Done.
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Take the quizWho 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.