> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# One-leg front lever
> Advanced · Static · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 7 s |
## Technique
1. Hang from your arms and pull your upper body to a horizontal position, while keeping the arms fully straight.
2. Keep one leg extended horizontally, while the other leg is tucked towards your chest.
3. The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set.
## Form tips
* The body should be horizontal, with the shoulders, hips and the straight leg on the same line.
* Keep your arms fully straight.
* Do not let your upper back round.
* Engage your scapulas: try to retract your shoulders, so that they end up in a neutral position.
## Muscles
Strength
- Rotator cuff
- Back
- Shoulders
- Triceps
- Serratus anterior
- Chest
- Forearms
- Abs
- Obliques
- Pelvis
* Teres minor
* Teres major
* Posterior deltoid
* Middle trapezius
* Latissimus dorsi
* Rhomboid major
* Triceps brachii (long head)
* Lower trapezius
* Serratus anterior
* Pectoralis minor
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
## Equipment
## Appears in
## Progressions
Elite
Elite
Elite
## Regressions
Advanced
Advanced
Advanced
Elite
Advanced
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-leg-front-lever-e03l). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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