What is Front Lever Tuck Hold on Bar?

The Front Lever Tuck Hold on Bar is an easy calisthenics isometric hold on a low pull-up bar where you tuck your knees to chest and hold parallel. It primarily targets the core, latissimus, shoulders, traps and forearms while building pulling strength and body tension.

How to Do Front Lever Tuck Hold on Bar

  1. Grasp the bar: Use a pronated, shoulder-width or narrower grip on a low pull-up bar; secure your wrists and ensure the bar is stable before initiating the movement.
  2. Set body position: Hang with straight arms, retract scapulae and depress shoulders while bracing the core to establish a rigid shoulder-to-glutes line.
  3. Tuck the knees: Curl knees toward your chest while keeping arms straight and pulling through the lats; avoid rounding the upper back to maintain alignment.
  4. Lift to horizontal: Pull with your back and press shoulders down until torso and thighs approach a flat, near-parallel line; stop if you feel pain.
  5. Hold with tension: Squeeze core, keep scapulae engaged, breathe steadily and resist swinging—maintain full-body tension for the target hold duration.
  6. Descend safely: Slowly lower your legs into a controlled sit or hang, focusing on eccentric control; rest and reset before repeating to protect 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. 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 the position for the required time.

Slowly and safely descend into a sitting position once the hold is completed.

Note: This exercise can also be done on a High Pull-Up Bar by performing a Front Lever Tuck Raise on Bar, with a hold at the top.

Movement Group

Pull

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Front Lever Tuck Hold on Bar?

This hold builds core strength, lat recruitment, shoulder stability and scapular control while improving overall body tension for harder progressions like the full front lever.

What common mistakes should I avoid when doing this hold?

Avoid rounded shoulders, bending the arms, using momentum or holding your breath. Failing to retract scapulae or bracing the core reduces effectiveness and increases shoulder strain.

How can I progress or regress this exercise?

Regress with band-assisted tucks, scapular pulls or shorter holds. Progress to advanced tuck, one-leg tuck, straddle tuck and eventually the full front lever as strength and control improve.