Advanced Tuck Front Lever Raises
How To Do Advanced Tuck Front Lever Raises
Advanced Tuck Front Lever Raises target the lats, core, shoulders and hip flexors. This variation of the front lever makes the movement more accessible by keeping the knees tucked, yet still demands full-body tension. Proper form is vital to protect the spine and shoulder joints while maximizing strength gains.
Step-by-Step Guide to Properly Execute Advanced Tuck Front Lever Raises
Starting Position
Grip a pull-up bar with hands shoulder-width apart, palms facing down. Hang fully with the feet off the ground, knees bent at 90° and tucked toward your chest. Engage your lats and core to stabilize the shoulders.
Pulling Phase
Initiate the movement by pulling the elbows down and back, keeping the shoulders packed. Lift your torso and hips until your body is in a horizontal position with the knees still tucked. Maintain a straight line from shoulders to knees.
Returning Phase
Slowly reverse the movement by controlling the descent. Lower your hips and torso back to the fully hanging tuck position, resisting any swinging or jerking.
Finishing Position
End in the starting hang with shoulders engaged, core tight and knees still tucked. Reset briefly before the next repetition.
Advanced Tuck Front Lever Raises Workout Plan for All Levels
Beginner: 2 sets of 3–5 reps / 1.5–2 min rest / 2× per week
Intermediate: 3 sets of 5–8 reps / 1.5–2 min rest / 3× per week
Advanced: 4 sets of 8–10 reps / 1.5–2 min rest / 4× per week
What Are The Benefits Of Advanced Tuck Front Lever Raises
• Builds back strength and scapular stability
• Improves core rigidity and hip flexor control
• Increases shoulder joint resilience
• Develops full-body tension awareness
• Prepares you for harder lever variations
Common Mistakes to Avoid
• Swinging the Body: Fails to engage core tension and shifts load off the lats.
• Arching the Lower Back: Relieves tension from the midline and risks spinal strain.
Similar Exercises To Try For Your Workout
• Australian Pull-Ups
• Front Lever Holds
• Dragon Flags
FAQ About Advanced Tuck Front Lever Raises
No. This move is very hard. You need to learn easier exercises first and build up your strength.
Yes. You can make it easier by holding a tuck front lever on a low bar or rings. You can also practice tucked hangs before you try the raises.
If you practice two or three times each week, you might feel stronger in about one or two months. Everyone is different, so it could be a bit faster or slower.
You should feel it in your back muscles and your belly muscles. Your lats (on the sides of your back) and your abs work hard to hold your body straight.
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