Strength Training · Calisthenics · Gymnastics
Straddle Front Lever
The Straddle Front Lever is a straight-arm hold with your body horizontal beneath a bar and your legs spread wide. It trains back strength and trunk control with less leverage than a legs-together front lever.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Hang from the bar with a shoulder-width overhand grip and straight arms.
- Draw your knees toward your chest.
- Lean backward into a tucked lever with your torso horizontal and your chest facing upward.
- Extend your legs into a wide straddle with your hips level with your shoulders.
- Hold your torso and legs parallel to the floor.
- Bend your knees back toward your chest.
- Lower your hips under control into a vertical hang.
Form cues
- Keep your shoulders away from your ears.
- Keep your ribs down.
- Keep your neck in line.
- Breathe steadily through the hold.
Common mistakes
- Hips saggingUse a shorter lever until you can keep your shoulders, hips, and heels at the same height.
- Elbows bendingReturn to a tucked position that lets you maintain straight elbows without forcing them backward.
- Swinging into positionPause in the tucked lever before extending your legs so momentum does not carry you into the hold.
Safety
The long body lever places substantial demand on your shoulders and elbows, especially if you extend beyond your strength. Losing your grip can cause a fall onto your back or head.
- Check that the bar is secure and your hands are dry.
- Keep the landing area clear with suitable padding beneath you.
- Warm up with comfortable hangs and easier tuck holds.
- End the hold before your grip starts to slip or your position breaks down.
Choose a tuck variation if you cannot support the position comfortably, and seek professional advice first if you have shoulder, elbow, or wrist pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–5
- Target
- 5–10 seconds
- Rest
- 2 min
Start with short holds rather than testing your maximum hold time.