What is Front Lever Tuck Raise?
The Front Lever Tuck Raise is a medium-difficulty ring pull that brings bent knees toward the chest while raising the torso into an inverted front-lever position. It primarily targets the lats, triceps, shoulders and core while improving scapular control and body tension.
How to Do Front Lever Tuck Raise
- Set rings: Adjust rings to chest height, grip with palms forward, retract and depress shoulders, and start from a dead hang with full body tension.
- Engage scapula and core: Pull shoulders down and back, brace the core and slightly hollow the body to protect the spine and maintain tightness throughout the movement.
- Tuck knees sharply: Drive bent knees toward your chest while pulling the rings down, keeping your arms as straight as possible or only slightly bent if necessary.
- Pull to inverted: Continue pulling until your torso is upside down and hips align over shoulders; keep the movement controlled and avoid jerky motions or excessive swing.
- Controlled lower: Slowly lower back to the starting tuck, resisting momentum, maintaining shoulder control and steady breathing to reduce strain and build strength.
Muscle Groups
Triceps, Shoulders, Latissimus, Back
Description
Hang on rings with your palms facing forward (pronated grip), retracted and depressed shoulders. Begin the movement by bringing your bent knees as close to your chest as possible, as you perform this movement, pull down on the rings while trying to keep your arms straight (if this is too difficult you can slightly bend your arms). Pull until your torso is upside down. This movement will require a lot of lat, core and tricep engagement. You can make it easier by trying to generate more momentum at the beginning. Aim to make it as slow and controlled as possible.Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Front Lever Tuck Raise?
The Front Lever Tuck Raise builds lat and posterior chain strength, enhances core tension and scapular control, and increases triceps endurance. It improves pulling power on rings and bars and develops bodyline awareness for more advanced calisthenics skills.
What are common mistakes when performing this exercise?
Common errors include using excessive swing or momentum, allowing shoulder protraction or elevation, bending the arms too much, and rushing reps. Emphasize slow, controlled pulls, scapular depression and sustained core tension to reduce injury risk and improve results.
How can I progress or regress the Front Lever Tuck Raise?
Regress with tuck holds, band-assisted pulls, negatives and bent-arm ring rows. Progress by extending the tuck (advanced or one-leg tuck), using a straddle, or attempting full front lever variations once strict tuck raises are consistently controlled.