What's a sensible starting dose for the single-leg toes-to-bar?

You should already own a controlled hanging knee raise before asking one leg to reach the bar straight. Start with 2 to 3 sets of 3 to 4 reps per leg, resting fully between sets, and keep the anchor leg still throughout. Progress to more reps before trying to move both legs together into full toes-to-bar.

What if I don't have a pull-up bar for the single-leg toes-to-bar?

You need something to hang from for this one; sturdy gymnastics rings, a tree branch, or a playground bar all work as well as a pull-up bar. If nothing is available to hang from, this isn't really substitutable, so build the same compression strength lying on the floor with single-leg raises instead.

What does the single-leg toes-to-bar build, and when should you use something else?

It builds the hip flexion and lat-engaged hang strength that full toes-to-bar demands, at roughly half the load, making it a strict-strength bridge for lifters who can't yet do the two-leg version cleanly. Use something else with any shoulder instability in a dead hang, since the pulling and bracing demand here is real even with only one leg moving.

Advanced

Single-Leg Toes-to-Bar

Driving a single straight leg to the bar cuts the load roughly in half while demanding the same crisp hip flexion and lat pull as the full skill. It exposes and trains the compression strength most people lack for strict toes-to-bar. Alternate legs each rep, or bang out one side before switching. Great as a strict-strength builder inside a gymnastics or core block.

Equipment: Pull-Up Bar
Body part: Abs, Lats
Type: Strength
Browse by muscle: Lower Rectus Abdominals, Rectus Femoris
Browse by movement: Spinal Flexion, Vertical Pull

How to do it

1
Hang from a bar with an overhand grip and set the shoulders down and back by engaging the lats.
2
Keep one leg hanging straight and relaxed as an anchor.
3
Pull the bar down slightly and drive the opposite straight leg up until the toe touches the bar.
4
Lower that leg under control back to the hang without swinging the body.
5
Exhale on the way up, inhale on the descent, and keep both knees locked.
6
Complete the reps on one side or alternate, keeping the torso still throughout.

Tips

Think about closing the gap between rib cage and thigh, not just kicking the foot up.
Keep the down leg quiet; if it swings you are using momentum instead of the abs.
Actively pull the bar toward your hips to bring the lats into the raise.

Variations

Common mistakes

The anchor leg swings to build momentum for the working leg, turning a strict compression raise into a kip disguised as a single-leg rep.
Bending the working knee partway up the raise shortens the lever and lets the hip flexor do work meant for the abs to control.
The shoulders shrug up toward the ears instead of staying packed down, disconnecting the lats right when they're needed to keep the torso still.
Rushing to alternate legs every single rep before either side is under control just spreads a shaky pattern across both legs instead of fixing it on one.
The torso rotates slightly to help the working leg reach higher, turning what should be a strict flexion into a twisting cheat.

Frequently asked

What's a sensible starting dose for the single-leg toes-to-bar?: You should already own a controlled hanging knee raise before asking one leg to reach the bar straight. Start with 2 to 3 sets of 3 to 4 reps per leg, resting fully between sets, and keep the anchor leg still throughout. Progress to more reps before trying to move both legs together into full toes-to-bar.
What if I don't have a pull-up bar for the single-leg toes-to-bar?: You need something to hang from for this one; sturdy gymnastics rings, a tree branch, or a playground bar all work as well as a pull-up bar. If nothing is available to hang from, this isn't really substitutable, so build the same compression strength lying on the floor with single-leg raises instead.
What does the single-leg toes-to-bar build, and when should you use something else?: It builds the hip flexion and lat-engaged hang strength that full toes-to-bar demands, at roughly half the load, making it a strict-strength bridge for lifters who can't yet do the two-leg version cleanly. Use something else with any shoulder instability in a dead hang, since the pulling and bracing demand here is real even with only one leg moving.

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