Straddle Front Lever Negative
Explanatory Video
Description
Start in an inverted hang on the bar or rings. Open your legs into a wide straddle position. While keeping your arms completely straight, slowly lower your body until you reach a horizontal position, and then continue until you are hanging vertically. Maintain a flat back and an engaged core throughout the entire range of motion. Focus on pushing the bar or rings down toward your hips to engage the lats. The goal is to control the descent as slowly and evenly as possible.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Latissimus Dorsi
Rectus Abdominis
Deltoid (Posterior)
Rhomboid Major
Trapezius (Lower)
Teres Major
Triceps Brachii
Body Areas
Back
Core
Shoulders
Arms
Equipment
Pull-Up Bar
Rings
High Bar
Progressions
The Straddle Front Lever is an advanced calisthenics exercise that requires significant core and upper body strength. To perform this exercise, begin by hanging from a pull-up bar with a pronated grip (palms facing away from you). Engage your core and lats, and lift your legs up into a straddle position, keeping them straight and wide apart. Your body should be parallel to the ground, with your arms fully extended. Maintain a tight core and ensure your back is straight to hold the position. Focus on keeping your shoulders retracted and depressed to stabilize the movement. Hold the position for as long as possible, then slowly lower back to the starting position.
Isometric
Advanced
Similar Exercises
The Front Lever is an advanced static hold exercise where the body is suspended horizontally with the back facing the ground. To perform this exercise, grip a pull-up bar with an overhand grip, shoulder-width apart. Engage your core and back muscles to lift your body into a horizontal position, keeping your arms straight and your body parallel to the ground. Maintain a tight core and straight legs throughout the hold. This exercise primarily targets the core and back muscles, requiring significant strength and control.
Isometric
Advanced
Skill
Regressions
The Tuck Front Lever Raise is a dynamic exercise to build the specific pulling strength needed for the front lever.
- Hang from the bar or rings with a shoulder-width overhand grip.
- Pull your knees toward your chest into a tight tuck position.
- Keeping your arms completely straight, pull your body upward by engaging your lats and shoulders until your hips are level with your shoulders and your back is parallel to the floor (or higher).
- Focus on keeping the scapula depressed (shoulders away from ears) and retracted.
- Lower yourself back down slowly and with control to the initial tucked hanging position.
- Do not use momentum or swing; the movement should be driven entirely by your upper body strength.
Dynamic
Intermediate
The Advanced Tuck Front Lever is a challenging calisthenics exercise that targets the core and upper body. To perform this exercise, start by hanging from a pull-up bar with a shoulder-width grip. Engage your core and pull your knees towards your chest, tucking them tightly. Your back should be parallel to the ground, and your arms should remain straight throughout the movement. Hold this position, maintaining tension in your core and back muscles. Focus on keeping your body stable and avoid swinging. This exercise requires significant strength and control, making it suitable for advanced practitioners.
Isometric
Advanced
Last updated: 3/6/2026