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

What is Front Lever One Leg Raise?

The Front Lever One Leg Raise is a pull-focused calisthenics move where you raise a one-knee-tucked body toward a near-parallel line from shoulders to glutes. It primarily targets the core, lats, shoulders, traps and forearms and is rated medium difficulty, requiring strong scapular and core control.

How to Do Front Lever One Leg Raise

  1. Grip the bar: Jump into a dead hang with a pronated shoulder-width grip; keep shoulders engaged and scapula slightly depressed to protect the shoulder joint.
  2. Tuck one knee: Curl one knee toward your chest to about 90 degrees while keeping the other leg straight; brace your core and keep ribs sealed.
  3. Engage lats and core: Initiate the raise by pulling with the lats and retracting the shoulder blades while maintaining a hollow body and tight core.
  4. Lift to parallel: Lift until your shoulder-to-glutes line approaches parallel to the ground, keeping both hips level and the extended leg straight.
  5. Lower with control: Slowly lower back to a dead hang, straightening the tucked leg as you descend; avoid momentum and keep scapular control.

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 move builds core and lat strength, improves scapular control and shoulder stability, and develops unilateral body tension. It supports front lever progression, enhances pulling power, and improves posterior chain coordination and midline stability.

What are common mistakes to avoid?

Common mistakes include using momentum, letting hips sag or pike, flaring elbows, shrugging shoulders, and gripping too tightly. Focus on slow, controlled reps, hollow body, scapular engagement and steady breathing to reduce injury risk.

How can I progress or regress this move?

Progress by increasing time under tension: slow eccentrics, paused holds, and moving from tuck variations to single-leg then full extension. Regress with band assistance, advanced-tuck holds, negatives, or supported holds until core and scapular strength improve.