Back · Leverage Machine
Hanging Tucked Front Lever Hold
How to do the hanging tucked front lever hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Hang from a bar with an overhand grip and arms straight. Pull your shoulders down and back, then raise your knees toward your chest and lift your hips until your back is roughly parallel to the floor in a tight tuck. Hold this position with your knees pulled in, keeping your body horizontal.
- 1Feel your lats and lower back fight to hold your torso flat
- 2Keep your core braced hard to lock the tuck in place
- 3Pull your shoulder blades down to protect the joint
Common mistakes
- Don't let your hips drop below your shoulders
- Avoid bending your arms; keep them locked straight
- Don't hold your breath; breathe shallow and steady
Muscles worked
The hanging tucked front lever hold mainly works the lats, forearms, upper abs, and lower abs, with the lower back, lower traps, obliques, hip flexors, biceps, triceps, mid traps, glutes, and rear delts assisting.
- LatsPrimary
- ForearmsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Lower BackSupport
- Lower TrapsSupport
- ObliquesSupport
- Hip FlexorsSupport
- BicepsSupport
- TricepsSupport
- Mid TrapsSupport
- GlutesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the hanging tucked front lever hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.