One-Leg Front Lever

GymDaze demonstration

Watch One-Leg Front Lever

Technique

How to perform One-Leg Front Lever

1. Grasp a stable pull-up bar or pair of rings around shoulder width with an overhand grip and establish a straight-arm hang.
2. Bend the knees for entry and raise your body into a face-up horizontal position without bending the elbows.
3. Extend one leg in line with your torso while keeping the other hip and knee bent approximately ninety degrees.
4. Keep the shoulders active, hips level and trunk braced without shrugging or arching the lower back.
5. Hold the body line and breathe steadily; do not turn the hold into repeated pullouts.
6. Tuck the extended leg and lower under control to a hang, then dismount and reset with the other leg extended.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major, Rectus Abdominis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.