Hold a tucked front lever by suspending your body roughly horizontal with your knees pulled to your chest, emphasizing the back muscles.
How to do the Tuck Front Lever#
- Grip an overhead support with both hands and hang with your arms extended.
- Pull your shoulder blades down and back and brace your core.
- Draw your knees to your chest and lift your hips until your torso is roughly horizontal.
- Keep a compact, steady position and breathe evenly for the desired duration.
- Lower your legs under control and release the grip when the hold is finished.
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), Lower back (Erector Spinae), Glutes (Gluteus Maximus)
Common mistakes#
- Letting the hips drop so the body sags below horizontal.
- Allowing the shoulders to shrug upward instead of pulling them down.
- Extending the legs too early instead of maintaining the tuck.
- Holding your breath during the hold.
