Front Lever Tuck

Body region

• Core
• Back

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Pectoralis Major
• Rhomboids
• Triceps

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a bar with arms straight and pull your knees tight toward your chest.
2. Lift your hips until your back is parallel to the floor, knees still tucked.
3. Hold with straight arms, shoulders pulled down and back flat.
4. Lower back to the hang slowly.

Cues

• Keep the arms straight and the shoulder blades down.
• Keep the knees tight to the chest.

Common mistakes

• Bending the elbows.
• Letting the hips sag below the shoulders.
• Rushing up without the shoulder strength to hold it.

Alternatives

• Front Lever Raise
• Dead Hang