Also known as: one leg front lever, single-leg front lever, one-leg front lever hold, front lever single leg

What is Front Lever One Leg Hold?

The Front Lever One Leg Hold is a calisthenics isometric hold where you extend one leg while keeping a shoulder-to-glutes line parallel to the ground. It targets the core, lats, shoulders, trapezius and forearms. Difficulty: medium - requires scapular retraction, straight arms and posterior chain control.

How to Do Front Lever One Leg Hold

  1. Grip the bar: Establish a pronated grip shoulder-width or narrower on a low pull-up bar; wrap thumbs, keep shoulders packed and remove slack in the wrists before initiating movement.
  2. Tuck and lower: Curl your knees to your chest while lowering beneath the bar; find a stable tuck and fully straighten your arms before progressing to the leg extension.
  3. Extend one leg: Slowly extend one leg fully while holding the opposite leg at a 90° angle to your torso; keep core and glutes tight to maintain a straight body line.
  4. Retract scapulae: Pull through your lats and retract your scapulae so the shoulder-to-glutes line is parallel to the ground; avoid shrugging and keep elbows locked.
  5. Hold and descend: Hold with controlled breathing for the prescribed time; when finished, slowly lower into a seated position, avoiding swinging or a rushed descent to protect the shoulders.

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
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

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

This hold builds core strength, anti-extension control, lat and shoulder stability, and unilateral posterior-chain endurance. It also improves scapular retraction and grip strength with strong carryover to pulling skills and front lever progressions.

What common mistakes should I avoid when performing this hold?

Avoid bending the arms, letting hips sag, shrugging the shoulders, or pushing through the lower back. Common errors include poor scapular engagement, uneven leg tension, and rushing progressions without solid tuck control.

How can I progress toward or regress from this exercise?

Regress: practice tuck front lever holds, band-assisted holds, and negatives. Progress: advance to advanced tuck, one-leg tuck progressions, and full front lever holds or perform on a high bar for increased range and dynamic raises.