One-Leg Front Lever

Technique

How to perform One-Leg Front Lever

1. Grasp a stable pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended, legs together, and core engaged. Tuck your knees toward your chest no more than 90 degrees at the hips and simultaneously depress your shoulders, pulling them down away from your ears to set your lats.
2. Keep your elbows locked throughout the movement. Tilt your hips backward by driving them in front of the rings while bringing your torso up until your back is roughly parallel to the floor, face pointing upward. Then extend one leg straight out while keeping the other tucked. Actively brace your abs, and maintain a hollow body so your lower back does not arch. Focus on keeping the rings fixed and your shoulders protracted.
3. Hold the position for the prescribed time, breathing steadily and maintaining straight elbows and level hips. To exit, gently lower your hips, extend your legs, and return to a controlled dead hang before dismounting or repeating the hold.

GymDaze demonstration

Watch One-Leg Front Lever

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Posterior Deltoid, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.