Tuck Front Lever
A front lever progression with knees tucked. The first major milestone toward full front lever.
Short answer
Tuck Front Lever: an advanced bodyweight exercise for the lats and core. You need a pull-up bar. A typical target: 15-30 seconds. If it is still too hard, start with the easier variation, “Tuck FL Raises”. Once it feels easy, “Advanced Tuck FL” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from bar.
Tuck knees to chest.
Rotate body to horizontal.
Keep arms straight.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the tuck front lever work?
Tucking shortens the lever so the lats can hold the position while the straight-arm strength is still developing. The lats do the pulling, the triceps keep the elbows locked, and the scapular retractors hold the shoulders back. The abs hold the tuck and, crucially, keep the pelvis tilted so the lower back does not arch. It is the position where most people first feel what straight-arm pulling actually is.
Primary Muscles
Secondary Muscles
How to train it
Hold 15 to 30 seconds in short sets, three or four times a week. Build to it with tuck front lever raises and scapular pulls. Progress by opening the tuck - knees further from the chest - into the advanced tuck, which is the real gateway to the straddle. Frequency matters more than intensity here; two or three short holds several times a week works better than one long session.
If you are stuck
Back arching is the fault that makes the position look right while doing far less: the lower back should be rounded slightly, not extended, with the pelvis tucked. Not staying horizontal means the hips have dropped, which shortens the lever and makes the hold easier than it appears; film it from the side. Arms bending means regressing to a tighter tuck rather than continuing.
Progressions
Level up your training
Tuck Front Lever questions
How long should I hold tuck front lever before progressing?
Aim for a solid 15-20 second tuck front lever hold before moving to advanced tuck (legs slightly extended). Focus on straight arms, depressed shoulders, and horizontal body position.
What is the difference between tuck and advanced tuck front lever?
In tuck front lever, knees are pulled tight to chest. In advanced tuck, knees are still bent but further from the chest, increasing the lever arm and difficulty. This is the next progression step.
Related Exercises
More Static exercises
Planche
One of the most impressive static holds. Body held horizontal with only hands on the ground and arms straight.
Straddle Planche
A planche variation with legs spread wide, reducing the lever arm. A step before full planche.
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Ready to Practice Tuck Front Lever?
Find a calisthenics park with pull-up bar near you and start training.