Ring Tuck Front Lever

A progression toward full front lever with the body held horizontal and prone with legs tucked for reduced difficulty. Builds pulling and isometric strength.

Instructions

1. Hang from the rings with arms straight, hands shoulder-width apart.
2. Bring your knees to your chest and begin pulling your body toward horizontal.
3. Achieve a horizontal position facing upward with arms extended and knees tucked.
4. Keep your core engaged and maintain a straight body from head to knees.
5. Protract the shoulders to fully engage the back muscles.
6. Hold this position for the desired duration with continuous tension.
7. Lower back to the hang position with control.

Tips

• Start with holds that are not fully horizontal and progress gradually.
• Engage your lats actively throughout the hold.
• Equal weight distribution is essential for balance.
• Tuck position is more manageable than extended variations.
• Progress by gradually extending your legs as strength improves.