Technique
- From a Straight-arm hang position, tuck one leg and keep the other one fully extended.
- Engage your scapulas ( Shoulder depression and Shoulder retraction) and pull your body upward.
- Go through the One-leg front lever position and keep going until the Inverted hang position, then reverse the motion.
- 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 or repetition.
Form tips
- Keep your arms straight.
- Keep your back straight.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Chest
- Serratus anterior
Secondary
- Forearms
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Pectoralis minor
Equipment
Appears in
Strength
Calisthenics skills
Joint movements
Progressions
Half layout front lever raise
Elite
Regressions
One-leg front lever
Advanced
Advanced tuck front lever raise
Advanced
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Hang to front lever row
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