Single Leg Front Lever

The single leg front lever is an intermediate calisthenics exercise that bridges the gap between the advanced tuck front lever and the full front lever. This variation involves holding one leg straight while keeping the other leg in a tucked or advanced tuck position. It challenges the core, lats, and posterior chain while introducing asymmetrical loading, which enhances body control, stability, and strength.

Check out our ▶️ front lever training routine to unlock the full front lever!

The equipment used is the ▶️ Static Bar from GORNATION --> For 10% off use code CS10.

CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.

Steps to Perform a Proper Single Leg Front Lever:

1. Set Up on a Pull-Up Bar:

• Hang from a pull-up bar with a shoulder-width overhand (pronated) grip.

• Fully extend your arms and engage your shoulders by pulling them down and away from your ears (scapular depression).

2. Move into a Tucked or Advanced Tuck Position:

• Pull your knees toward your chest into the tucked front lever position, or move to an advanced tuck where your thighs are parallel to the ground.

• Engage your core and back muscles to stabilize your torso.

3. Extend One Leg Straight:

• Slowly straighten one leg while keeping the other leg in the tucked or advanced tuck position.

• Ensure the straight leg is fully extended, with the toes pointed for alignment and tension through the entire body.

4. Align Your Body Parallel to the Ground:

• Lean back slightly to bring your torso parallel to the ground, keeping your straight leg in line with your body.

• Maintain a neutral spine and keep your hips level, avoiding any twisting or sagging.

5. Hold the Position:

• Focus on keeping your shoulders engaged, core tight, and body still as you hold the single leg front lever.

• Avoid bending your elbows or letting your shoulders shrug upward.

6. Lower Back to the Starting Position:

• Slowly lower your body back to a hanging position with control, maintaining stability throughout the descent.

7. Repeat on the Opposite Leg:

• Perform the exercise with the opposite leg straight to ensure balanced development.

Benefits of the Single Leg Front Lever

• Builds Core and Back Strength: The asymmetrical loading challenges the core and lats, enhancing strength and stability.

• Enhances Body Control: Holding one leg straight while maintaining alignment improves body awareness and control.

• Progression Toward Full Front Lever: This exercise prepares you for the full front lever by increasing the leverage and strength demands.

• Improves Shoulder Stability: Maintaining scapular depression strengthens the shoulders, reducing the risk of injury.

• Functional Strength Development: Builds strength that supports other calisthenics skills and enhances overall athletic performance.

• Low Equipment Requirement: Requires only a pull-up bar, making it accessible for home workouts or outdoor training.

Common Mistakes to Avoid

• Bending the Straight Leg: Fully extend and point your straight leg to ensure proper alignment and tension.

• Shrugging Shoulders: Keep your shoulders depressed to maintain stability and avoid unnecessary strain.

• Sagging Hips: Ensure your hips stay level and aligned with your torso to prevent twisting or sagging.

• Using Momentum: Avoid jerking or swinging into the position; focus on slow, controlled transitions.

• Holding Your Breath: Breathe steadily to stay relaxed and maintain focus during the hold.

Primary Muscles:

•Latissimus Dorsi (Lats): Provide stability and control to keep the torso parallel to the ground.

•Core Muscles: The rectus abdominis, transverse abdominis, and obliques work to stabilize and align the torso.

Secondary Muscles:

•Rhomboids and Trapezius: Assist in scapular depression and stabilization.

•Biceps: Engage isometrically to support the arms during the hold.

•Erector Spinae: Stabilize the lower back and maintain spinal alignment.

•Glutes: Activate to keep the hips level and support the straight leg.