What is Front Lever One Leg Raise?

The Front Lever One Leg Raise is a medium-difficulty calisthenics pull variation where you raise one leg from a dead hang into a near-parallel front lever, targeting core, lats, shoulders, trapezius and forearms. It builds midline strength, scapular control, and pulling power.

How to Do Front Lever One Leg Raise

  1. Setup Dead Hang: Jump into a dead hang on a shoulder-width pronated grip, shoulders engaged and scapula slightly depressed to prepare for a controlled front lever raise.
  2. Engage Core & Lats: Brace your core, squeeze lats and rear shoulders, and maintain a straight torso line while keeping one leg fully extended and the other ready to bend.
  3. Curl Knee To 90°: Slowly curl one knee toward your chest until it forms a 90° angle with your torso; keep tension and avoid swinging or using momentum.
  4. Pull Into Lever: Pull through your lats and upper back to lift the shoulder-to-glutes line close to parallel with the ground, keeping the extended leg straight and tight.
  5. Slow Descent: Slowly lower back to the dead hang posture with controlled motion, straighten the bent leg, and avoid dropping; prioritize slow eccentric control for progression.
  6. Alternate & Progress: Alternate legs between sets, slow down reps to increase difficulty, and use progressions like tucked front lever holds or negatives to build strength safely.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Jump into a Dead Hang on the Pull-Up Bar, make sure to maintain a strong pronated grip with your hands about shoulder width apart.

Engage your back and curl one of your knees up until it forms a 90 degree angle with your torso. Keep one of your legs straight.

From there stay solid as you raise, pulling with your back while keeping your body straight. Keep raising until your Shoulder-To-Glutes line is close to parallel with respect to the ground.

Slowly straighten your legs as you descend into a Dead Hang to complete a full rep.

Progress will be done by slowing down the reps.

Note: Although this exercise is not strictly sided, it is recommended to perform your sets extending alternating legs.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

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

This exercise increases core stability, lats and upper-back strength, shoulder control, and grip endurance. It also improves scapular awareness and single-leg balance while transferring to more advanced static holds and pulling skills.

What common mistakes should I avoid?

Avoid using momentum, swinging, or arching the lower back. Don’t rush the eccentric phase; keep the extended leg tight and shoulders engaged. Poor scapular control and kipping reduce effectiveness and risk strain.

How can I progress or find easier alternatives?

Use tucked front lever holds, elevated negatives, and one-leg front lever holds with reduced range. Slow eccentrics and isometric holds increase strength; gradually extend range as control improves.