Fysiqal

Isometric hold · Intermediate

Tuck Front Lever

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

Free account. Log your sets of Tuck Front Lever and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Tuck Front Lever

Cues reviewed by Kwabena Osei on

Setup

Hang from a bar with straight arms, shoulder blades set down (not shrugged up).

  1. Pull your body up and back on straight arms until your torso is horizontal and face-up, knees tucked tightly to your chest.

  2. Keep the tuck tight -- this shortens the lever and is what makes this the most accessible front-lever position.

  3. Hold for short, fresh sets rather than grinding out a long fatigued hold -- your shoulders and lat tendons take real load here.

Common mistakes

  • Letting the hips sag or the tuck open up, which lengthens the lever and makes the hold much harder than intended.

  • Skipping a real shoulder warm-up before attempting this -- the rotator cuff and lat tendons need to be prepared for this load.

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); Teres minor (synergist, low emphasis)

  • Scapula depressionsecondary action

    Rhomboids (synergist, moderate emphasis); Trapezius (synergist, low emphasis)

  • Hip flexionsecondary action · resisted

    Iliopsoas (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, high emphasis)

Related exercises

From the Knowledge Library

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