What is Front Lever One Leg Hold?

The Front Lever One Leg Hold is a medium-level calisthenics hold where you extend one leg while keeping the torso horizontal to build the core, lats, shoulders, traps and forearms. Maintain straight arms and strong scapular control for safe, effective holds.

How to Do Front Lever One Leg Hold

  1. Set your grip: Grab a low pull-up bar with a pronated, shoulder-width (or slightly narrower) grip; engage wrists and depress scapulae to protect the shoulders.
  2. Assume tuck position: Hang and curl your knees to your chest into a tuck, then fully straighten your arms so your torso lines up parallel to the ground.
  3. Extend one leg: Slowly extend one leg fully while holding the other at a 90° tuck; keep hips level and avoid twisting the torso.
  4. Engage core and lats: Pull through the lats, retract the scapulae, engage core and glutes to maintain a shoulder-to-glutes horizontal line; breathe evenly.
  5. Hold and descend: Hold the position for your target time, then gently tuck the leg and lower under control into a seated or hanging rest; alternate legs next set.

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 one of your legs fully. Other leg should be held at a 90 degree angle with respect to 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. Your arms should be straight during the full hold.

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

Note: Although this exercise is not strictly sided, it is recommended to perform your sets extending alternating legs. This exercise can also be done on a High Pull-Up Bar by performing a Front Lever Tuck Raise on Bar and extending your legs as required.

Movement Group

Pull

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Front Lever One Leg Hold?

This hold builds unilateral core strength, lat and shoulder endurance, scapular control, and forearm grip. It improves posterior chain coordination and transfers to static lever variations and dynamic pulling movements when performed progressively and with proper technique.

What common mistakes should I avoid?

Common mistakes include bending the arms, letting hips sag or pike, failing to retract the scapulae, over-gripping the bar, and holding your breath. These errors reduce leverage and increase shoulder strain—correct them by straightening arms, engaging lats and bracing the core.

How can I progress to or regress from this exercise?

Progress by mastering tuck and advanced-tuck front levers, then lengthen hold time and switch to single-leg extensions. Regress with band-assisted holds, elevated feet or partial-range negatives. Combine isometric holds and slow negatives for steady, shoulder-safe gains.