Straddle front lever

A front lever with both legs straight and spread wide, body horizontal and face up — a late step that builds serious straight-arm strength in the lats, trunk and glutes.

How to do it

1. 01Hang from the bar with an overhand, shoulder-width grip, elbows locked and shoulder blades pulled down and back.
2. 02Lift into a tuck or advanced tuck front lever with your hips level with your shoulders.
3. 03Straighten both legs and spread them wide — the wider the straddle, the easier the hold.
4. 04Squeeze your abs and glutes, point your toes and keep one horizontal line from shoulders through hips, without arching your back.
5. 05Hold for a few clean seconds, then tuck back in and lower to the hang under control.

Common mistakes

• Legs and hips sinking below horizontal — widen the straddle or go back to the advanced tuck.
• Arching the lower back — brace your abs, squeeze your glutes and tuck your pelvis slightly, as in a hollow hold.
• Grinding to failure with poor form — stop a few seconds before your shape breaks and train it early in the session while fresh.

In the Front lever progression

1. 1Tuck front lever
2. 2Advanced tuck front lever
3. 3Straddle front lever
4. 4Full front lever

Standard to move on: 4 sets × 10s, two sessions in a row.