Front Lever Tuck

What is Front Lever Tuck?

The Front Lever Tuck is a ring-based isometric hold where you tuck your knees while holding a horizontal body position from an inverted hang. It primarily targets the core, shoulders, and back and is rated medium difficulty. Focus on scapular retraction, full-body tension, and straight arms for control.

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How to Do Front Lever Tuck

1. Set up rings: Adjust rings to shoulder-width, grip firmly, and begin in an inverted hang with arms straight and scapula retracted to protect the shoulders.
2. Engage scapula: Retract and depress your shoulder blades before movement; keep scapular control throughout to stabilize the shoulder girdle and reduce strain.
3. Tuck knees: Squeeze legs together and bend knees toward the chest while maintaining straight arms and full-body tension to control the transition into the tuck.
4. Hold position: Pause at the tuck front lever, keep a neutral neck, tense your core and lats, breathe steadily, and hold with shoulder blades retracted for the set duration.
5. Exit safely: Slowly lower back into the inverted hang or perform a controlled descent, releasing tension gradually and resetting scapular position before repeating.

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Muscle Groups

Core, Shoulders, Back

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Description

Begin the exercise in an Inverted Hang, with your knees bent and arms straight. Try to retract & depress your scapula throughout the exercise ( shoulder blades back and down).

Squeeze your legs together, create total body tensions and slowly lower in to the Front Lever tuck, try to keep the scapula retracted and arms straight.

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Movement Group

Pull

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Required Equipment

Rings

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Progressions and Regressions

• Front Lever Tuck (current)
• Front Lever

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Frequently Asked Questions