Fysiqal

Isometric hold · Advanced

Straddle Front Lever

Isolation isometric hold exercise using bodyweight, pull-up bar.
Movement pattern
Isometric hold
Difficulty
Advanced
Equipment
Bodyweight, Pull-up bar
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Straddle Front Lever

Cues reviewed by Kwabena Osei on

Setup

Hang from a bar with straight arms, pulled up to horizontal, face-up.

  1. Extend both legs straight and spread them wide into a straddle -- the wider your legs, the shorter the effective lever and the easier the hold.

  2. Keep your body rigid, with your abs and glutes preventing your hips from sagging.

  3. Progress toward a full front lever over time by gradually narrowing the straddle.

Common mistakes

  • Letting the hips pike or sag instead of keeping the body rigid from shoulders to ankles.

  • Narrowing the straddle before you're ready, turning a controlled hold into a fast-failing one.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder extensionprimary action · resisted

    Latissimus dorsi (prime mover, high emphasis); Teres major (synergist, moderate emphasis)

  • Scapula depressionsecondary action

    Rhomboids (synergist, moderate emphasis)

  • Hip extensionsecondary action · resisted

    Gluteus maximus (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, high emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.