The best ab exercises at the pull-up bar

Want strong, visible abs, but tired of crunches? We've got just what you need: pull-up bar exercises.

The secret is not to sway: otherwise, you'll mainly be working your hips. Here, I'll give you the best exercises (progression by level), tips that will make all the difference, and two 10-15 minute sessions that you can easily incorporate into your routine.

Let's go ! 🔥

Before you begin: the rule that changes everything

1) “Active suspension” (active hang)

Before starting the exercises, always remember to keep your shoulders down, as if you were trying to "put your shoulder blades in your back pockets."

It stabilizes and prevents suspension.

2) Retroversion = abs working

The trap of lifts: you lift your legs, so your hips do all the work, which isn't great.

The best thing to do is toslightly tilt the pelvis (retroversion) at the end of the movement to avoid lumbar hyperextension.

The 6 best ab exercises using a pull-up bar

1) Knee measurements

Execution: start in an active suspension position → slight core engagement → bring your knees up towards your chest → finish with a mini retroversion → slowly lower yourself back down (2–3 seconds).

Tip: if you find yourself swaying, start each set by holding the position for 1–2 seconds.

2) Leg lifts at 90°

Goal: legs stretched out horizontally, without arching your back.

3) Strict toes-to-bar

Execution: feet to the bar without momentum.

Easier alternative: do a toes-to-bar at eye level.

4) Obliques: side knee lifts

Alternate right and left: knees toward armpits.

Common mistake: turning your entire upper body.

Objective:minimal rotation, working the obliques to the maximum.

5) Windshield wiper 

This is a high leg raise (V-sit) + controlled rotation. Very effective, but save it for when you have mastered the strict leg raise.

6) Hold in L-sit (L-sit hang)

Excellent if you want to strengthen your core (abs + flexors + shoulders).

First try to hold it for 10 seconds properly.

Progression: the best ab exercises on the pull-up bar (by level)

Level	Exercise	Goal reps	Abdominal exercise instructions	You move up to the next level if...
1	Knee lifts	3× 6–12	Knees rise without swinging	12 clean reps
2	Knee raises + pause at the top (1–2 seconds)	3× 6–10	Pause + downhill control	10 reps with pause
2	90° leg lifts	4× 5–10	Think "pelvis up" at the end of the rep.	8 strict reps
3	Strict toes-to-bar	5× 3–8	No kipping, total control	5 strict reps
3	Lateral (oblique) knee lifts	3× 6–10/side	Knees to armpits	10/side without turning
4	L-sit hang	6× 10-20s	Legs straight, shoulders down	15 seconds x 3
4	Windshield wiper	4× 3-6/side	Controlled range of motion, stable pelvis	6/clean side

 

2 ab workouts on the pull-up bar (10–15 min)

Session A: Beginner / Intermediate

1. Knee lifts → 4 sets of 8–12 repetitions

2. 90° leg raises → 4× 5–8 rehearsals

3. L-sit hang → 6× 10–15 s

Rest: 60 to 90 seconds between sets

Session B: Intermediate/Advanced

1. Strict toes-to-bar → 6× 3–6 rehearsals

2. Lateral knee lifts → 3× 8–10 / side

3. Windshield wiper → 4× 3–5 / side

Rest: 90 to 120 seconds between sets

Which pull-up bar should you choose for working your abs at home?

Your context	Adjustable standing pull-up bar	Wall-mounted pull-up bar	Simple recommendation
You don't want to / can't pierce	✅ ideal	❌ requires fastening	Standing
Do you want to adjust the height?	✅ useful	❌ fixed height	Standing
You want to do pull-ups ↔ dips quickly	✅ possible	✅ very practical	Mural
You have a load-bearing wall.	not necessary	✅ recommended	Wall if load-bearing wall
Objective: explosive movements	✅ but stabilization required	✅ Very stable if wall is OK	Wall-mounted or free-standing if stabilized

The freestanding pull-up bar and wall-mounted pull-up bar are available in our store! 

Get ready for rock-hard abs 💪

Common mistakes and how to correct them?

1. Swing → “1 second of stillness before each rep.”

2. Arch your lower back → “ribs pulled in + retroversion at the top.”

3. Climbing too high too soon → “natural amplitude > heroic amplitude”.

4. Loose grip → magnésie + séries plus courtes.

5. Shoulders ‘up to the ears’ → “active suspension” (active hang) before lifting your legs.

FAQ

Are barbell abs "better" than crunches?

They are mainly more comprehensiveWhen suspended, you must stabilize your entire core (core strength), and the exercise is very effective if you control the movement without swinging.
That said, crunches and bar exercises complement each other perfectly : one does not exclude the other.

I can feel my hips most of all: is that normal?

Yes, it's very common.

The priority is to think abouttilting the pelvis backward (rolling the pelvis) and avoidinglumbar hyperextension (arching). If necessary, reduce the range of motion and work with more control.

How many times a week should you train your abs on the bar?

2 to 3 sessions per week, during 10 to 15 minutes, are more than enough, provided you keep progressing: more control, more repetitions, or more difficult variations.

Is it risky for the lower back?

It can become that if you do back-to-back repetitions with an arched back or using too much swing.

The key to avoiding risks:movement control + pelvic retroversion.

I hope you enjoyed this article!

Feel free to comment and share it if you did.

See you soon.

Eric Flag