What is Front Lever Advanced Tuck Hold?

The Front Lever Advanced Tuck Hold is a medium-difficulty isometric pulling exercise performed on a low pull-up bar. It primarily targets the core, latissimus dorsi, shoulders, traps and forearms while building scapular control, horizontal pulling strength and strict body tension.

How to Do Front Lever Advanced Tuck Hold

  1. Grip the bar: Use a firm pronated grip shoulder-width or narrower, thumbs wrapped around the bar. Engage wrists and fully straighten arms before initiating the tuck.
  2. Curl knees up: Bring knees toward the chest, creating a compact tuck while keeping hips aligned with shoulders and spine neutral. Avoid hunching the lower back.
  3. Retract shoulder blades: Pull through the lats and retract scapulae so your shoulder-to-glutes line becomes parallel to the ground. Maintain active shoulder depression.
  4. Extend knees to 90°: Slowly extend knees until they form approximately 90 degrees with the torso; keep core braced and lower ribs down to protect the spine.
  5. Hold steady: Hold the position for the target time while breathing steadily through the diaphragm; avoid shoulder shrugging or back sagging. Exit if pain occurs.
  6. Controlled descent: Lower slowly into a seated or hanging position, keeping control of shoulders and core. Rest and repeat only when movement feels safe and stable.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Grab the Low Pull-Up bar, ensure a strong pronated grip with your hands shoulder width apart or narrower.

Get below the bar as you curl your knees up to your chest and straighten your arms. Extend your knees until they form a 90 degree angle with your torso.

Pull with your back as if you were trying to retract your scapulas to make sure your Shoulder-To-Glutes line is perfectly parallel to the ground.

Hold this position for the required time.

Slowly and safely descend into a sitting position once the hold is completed.

Note: This exercise can also be done on a High Pull-Up Bar by performing a Front Lever Advanced Tuck Pulse with a hold at the top.

Movement Group

Pull

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Front Lever Advanced Tuck Hold?

This hold develops core strength, scapular control, and horizontal pulling power while strengthening lats, shoulders and forearms. It improves body tension, shoulder stability and progress toward full front lever variations, boosting calisthenics pulling performance.

What common mistakes should I avoid when doing this hold?

Avoid collapsing the shoulders, rounding the lower back, or letting the hips drop. Common errors include gripping too wide, rushing extension, and holding breath. Focus on scapular retraction, a neutral spine and controlled breathing to stay safe.

How can I progress or regress this exercise?

Progress by increasing hold time, shifting to advanced tuck or straddle front lever, or adding negatives. Regress with tucked holds, band-assisted holds, elevated scapular pulls or hanging knee raises. Use gradual load and time increases for safe progress.