Front Lever Tuck

A gymnastics hold where you hang from a bar with your body horizontal and knees tucked to your chest. Develops extreme lat and core strength. This is the entry point to the front lever progression.

How to Perform

1. Hang from a pull-up bar with an overhand grip, shoulder-width apart.
2. Engage your lats by pulling your shoulders down and back.
3. Tuck your knees tightly to your chest.
4. Lean back and pull your hips up until your torso is parallel to the ground.
5. Hold this horizontal position with your back flat — don't let your hips sag.
6. Lower with control when you can no longer maintain the position.

Common Mistakes

• Not engaging the lats — the hold should feel like a pulling movement, not just abs.
• Letting the hips drop below the shoulders, turning it into a hanging tuck.
• Untucking the knees before you have the strength to hold the position.
• Gripping too narrow or too wide — shoulder width gives the best leverage.