Tuck Front Lever
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The first front-lever hold — hanging from a bar with straight arms, knees tucked to the chest and the back horizontal and face-up.
Detail
Hang from a bar, set the scapulae down, and pull the body up and back on straight arms until the torso is horizontal and face-up, knees tucked tightly to the chest. The tight tuck keeps the lever short, making this the most accessible front-lever position. The Latissimus Dorsi keeps the arms by the sides and the body level, while the Rectus Abdominis and hip flexors brace to hold the tuck and prevent the hips from dropping.
Progress to the advanced tuck (flatten the back, open the knees away from the chest) before the Straddle Front Lever. Keep the arms straight and the back parallel to the floor. Short, fresh holds; rotator-cuff and lat tendons take real load, so warm up the shoulders well.
Key facts
- First front lever; knees tucked tight (short lever), body horizontal face-up, arms straight.
- Lats keep the body level; abs/hip flexors hold the tuck.
- Next step: advanced tuck (back flat, knees opened) → straddle front lever.
Connections
- Front Lever Progression — step 1.
- Straddle Front Lever — the next step.
- Latissimus Dorsi / Rectus Abdominis — prime mover and brace.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.