Strength Training · Calisthenics · Gymnastics
Tuck Front Lever
The tuck front lever is a straight-arm hanging hold with your torso horizontal and knees drawn toward your chest. It builds upper-back and core strength while using a shorter lever than the full 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 an overhand, shoulder-width grip and straight arms.
- Draw your knees tightly toward your chest.
- Lift your hips until your torso is roughly parallel to the floor, with your face upward.
- Hold this tucked position without changing your torso angle.
- Lower yourself slowly back into a vertical hang.
Form cues
- Push the bar toward your feet.
- Keep shoulders away from your ears.
- Breathe through the hold.
Common mistakes
- Bending your elbowsUse assistance if you cannot maintain the hold with straight elbows.
- Hips sagging below your shouldersShorten the hold to maintain a level line from your shoulders to your hips.
- Swinging into positionBegin from a motionless hang so momentum does not carry you past the target position.
Safety
Straight-arm loading can strain your shoulders or elbows if the leverage exceeds your strength. Losing your grip while horizontal can cause a fall onto your back or head.
- Check that the bar and its mounting are secure before each session.
- Keep the landing area clear and use a suitable exercise mat beneath you.
- Warm up with comfortable hangs and gentle shoulder movements before attempting the hold.
- End the set immediately if your grip slips or you feel joint pain.
Choose an assisted version or seek advice from a physiotherapist first if you have shoulder, elbow, or wrist pain or a history of shoulder instability.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Choose enough assistance to finish each hold with some strength in reserve.