One Leg Tuck Front Lever

Jump to: Form > Articles > Related Exercises

An easier variation of the front lever. Instead of having the legs straight and in line with the torso, the trainee has one of their knees tucked to their chest while still holding their torso and the other leg parallel to the ground.

The Basics

The one leg tuck front lever is primarily used as a strength exercise. It is more generally classified as a upper pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

Grasp the bar with an overhand grip with your hands about shoulder width apart. Invert your body so that you're hanging upside down. Lower your body under control, tucking one knee to your chest and keeping the other one straight and in line with your torso. Try to maintain a neutral core, as tucking your knees often leads to a rounded back. Keep your arms straight and engage your back by keeping your shoulder blades pulled down and back. Hold yourself in position once your body is parallel to the ground.

Related Articles

• Front Lever Progression | A Comprehensive Guide: Everything you need to know (and more) about how to go from a beginner to holding your first full front lever. This guide has every progression position, optimal hold times, variations for advanced trainees, as well as personalized standards and progress tracking.

Related Exercises

Reviews

Progression Performance Standards

As part of the Fitness Score System, many exercises have performance standards that are used in calculating your score in a particular component of physical fitness. Progression exercises often don't have individual performance standards as they are primarily used to modify the difficulty of the full move. To see progression standards for the Base Exercise, click the link for it in the Related Exercise section.

Muscular Endurance Standards By Body Weight

The tables show the reps or isometric hold times (in seconds) needed to reach each of the muscular endurance ranks at different body weights. The reps on the table are based on world records, ratios, and the average time needed to attain each rank. To see personalized standards for every exercise, check out the Muscular Endurance Standards page.

The amount of weight used to test for muscular endurance of some of the exercises is a percentage of body weight. The percentage was chosen to be memorable and to require a Novice to Intermediate level of strength so that most trainees could reasonably use it while not having to do an excessive amount of reps.