Advanced Tuck Front Lever

Flat back and hips open to 90°: it lengthens the lever and is the step where people stall the longest.

• Isolation
• Bodyweight
• Advanced

How to do it

• Flat back, not rounded
• Hips at 90° with the knees in front
• Arms locked for the whole hold

Sets, reps and tempo

Ranges: 4–6 sets of 5–12 s

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Rounding the back to shorten the lever
• Counting seconds with the hips dropped

Muscles worked

Primary

• Lats

Secondary

• Core / abs
• Rear delt
• Biceps

Alternatives

• Tuck Front Lever
• Straddle Front Lever
• Hollow Hold