Hold your body horizontal with legs spread in a straddle so your torso forms a straight line; this is an isometric hold that primarily stresses the back and core.
How to do the Straddle Front Lever#
- Start from a supported hang or support and pull your body into a straight, horizontal line with your shoulders level.
- Open your legs into a wide straddle and extend them so they align with your torso.
- Depress and retract your shoulder blades and brace your midsection to create tension through the back and core.
- Keep your arms extended and maintain a neutral neck while holding the horizontal position.
- Release with control and return to the starting position when you finish the timed hold.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
Common mistakes#
- Allowing the hips to drop below the torso line.
- Bending the elbows instead of keeping the arms straight.
- Shrugging or letting the shoulders creep up toward the ears.
- Rounding the lower back instead of maintaining a straight spine.
- Holding your breath during the hold.
