Tuck Front Lever

Core, Lats, ShouldersPull-Up Bar

Isometric bar hold keeping your torso horizontal with your knees tucked into your chest. Builds high-level lat, shoulder girdle, and anterior core strength.

How to do it

1Hang from the bar with an overhand, shoulder-width grip.

2Tuck your knees tight to your chest and pull into a ball position.

3Drive down on the bar with straight arms, raising your hips until your body is parallel to the floor.

4Hold a flat horizontal position without letting your hips sag down.

5Hold for the targeted time, keeping continuous tension through your back and core.

Common mistakes

Bending your elbows, which shifts the work to your biceps and takes tension off your lats. hostilities

Dropping your hips below shoulder level, showing a loss of core tension.

Rounding your shoulders forward, putting uneven pressure through the shoulder joints.

Breathing

Breathe steadily and rhythmically without holding your breath during the static hold.

Make it harder or easier

To regress, pull your knees as tight into your chest as possible.

To progress, push your knees further away from your body or try a single-leg extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.