The Straddle Front Lever

How to do the exercise

The Straddle Front Lever is an advanced calisthenics skill that builds exceptional strength, control, and body tension. It’s one of the best progressions toward achieving the full Front Lever. Here’s how to perform the Straddle Front Lever correctly and safely:

1. Starting Position

Hang from a Pull Up Bar with a shoulder-width grip and your arms fully extended. Keep your core tight, shoulders slightly depressed, and engage your lats. Begin with your body hanging straight and controlled, avoiding swinging or momentum.

2. Lifting into Position

Engage your core and lats simultaneously to raise your body until it forms a horizontal line. As you lift, spread your legs into a straddle position to make the hold slightly easier by shortening the lever. Keep your arms straight at all times and maintain full body tension.

3. Holding the Straddle Position

Once in position, focus on keeping your body parallel to the ground. Your back should be flat, hips aligned, and gaze forward. Avoid bending your elbows or letting your legs drop - aim for a controlled, static hold of several seconds.

4. Lowering with Control

Slowly lower your body back to the hanging position while maintaining tension through your shoulders and core. Control is key - resist the urge to drop or swing between reps to maximize strength gains and joint safety.

Recommended Equipment for Straddle Front Lever

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Static Bar - For maximum stability for your static skills.

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Liquid Chalk - For grip and security during the exercise.

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Wrist Wraps - To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Straddle Front Lever offers numerous benefits for strength, balance, and control:

• Develops core and lat strength essential for the full Front Lever

• Improves body control and straight-arm strength

• Enhances shoulder stability and joint protection

• Teaches correct body alignment and tension management

• Serves as an effective progression toward the full Front Lever hold

Because it reduces leverage by straddling the legs, it’s a perfect step between the Tuck Front Lever and the Full Front Lever for intermediate athletes.

Main muscles used

The Straddle Front Lever mainly targets:

• Latissimus dorsi (for pulling and stabilization)

• Core and obliques (for maintaining body alignment)

• Shoulders and triceps (for straight-arm stability)

• Glutes and lower back (to support body tension)

This exercise requires full-body coordination and strengthens the muscles needed for advanced static holds like the Front Lever and Planche.

If you're looking for other Front Lever progressions, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Straddle Front Lever include:

• Bending the elbows: Keep arms fully locked to engage lats and shoulders effectively.

• Arching the lower back: Maintain a hollow body to stay parallel to the ground.

• Using momentum: Lift with control instead of swinging into position.

• Inactive shoulders: Always keep them depressed and engaged to protect your joints.

• Not controlling the negative: Lower yourself slowly to build real strength and stability.

Consistency and patience are key — mastering the Straddle Front Lever takes time, but it’s a major milestone in calisthenics progression.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!