Also known as: front lever tuck, touch tuck, low bar front lever, tuck touch

What is Front Lever Touch Tuck?

The Front Lever Touch Tuck is a hard calisthenics pull hold on a low pull-up bar where you tuck and touch the bar while keeping hips contacting it for a horizontal shoulder-to-glutes line. It primarily targets the core, lats, shoulders, traps and forearms and demands advanced strength and tension.

How to Do Front Lever Touch Tuck

  1. Grip the bar: Use a pronated/false grip shoulder-width or narrower on a low pull-up bar; step forward so your hips contact the bar for stability.
  2. Curl knees up: Bend your arms slightly and pull with your back while tucking knees toward your chest to reduce load and align the body.
  3. Press hips to bar: Keep hips pressed against the bar throughout the move to maintain a straight shoulder-to-glutes lever line and prevent sagging.
  4. Retract scapulae: Actively retract shoulder blades and engage lats to support the hold; avoid shrugging or relying solely on arm strength for the position.
  5. Controlled descent: After the required hold time, slowly lower your feet, stand up safely and release grip - avoid dropping or swinging to protect shoulders and lower back.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus

Description

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

Step forwards until your hips are in contact with the bar. Keep your arms bent and pull strongly as you get below the bar curling your knees up to reduce the force required for the hold.

Focus on keeping your hips in contact with the bar. Pull with your back as if you were retracting 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 stand back up once the hold time is completed.

Note: This exercise can also be done on a High Pull-Up Bar but it is of higher difficulty.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Front Lever Touch Tuck?

This exercise builds core and posterior chain strength, improves scapular control, increases lat and shoulder endurance, and enhances static body tension and grip strength for advanced pulling skills.

What common mistakes should I avoid?

Avoid arching the lower back, losing hip contact with the bar, shrugging shoulders, overusing the arms instead of lats, and rushing progressions without sufficient hold strength.

How can I progress or regress this exercise?

Regress with supported tuck holds, band-assisted front lever tuck, or elevated feet negatives. Progress by lengthening holds, straightening the legs, or moving to a high bar front lever variation.