A Single Leg Front Lever is often used as a progression skill for a standard front lever. This exercise engages the upper back, specifically the lats, as well as the core muscle system. By bending one of the knees and bringing it close to your center of gravity, you make the position easier to hold since you eliminate one leg worth of weight you must hold up. Alternate the leg you extend to prevent muscular imbalances.
- begin in a long hang position on the rings
- bend body at the hips and lift legs up to settle into an inverted hang position
- activate core and bend one knee and bring it as close to the chest as possible
- slowly lower your body forward by opening up shoulder angle (stomach towards the ceiling) while maintaining a tucked position with the one leg
- body should remain tight during entire phase and palms should face away from you
- focus on pushing the rings downward towards your hips
- hold position when body position gets to parallel with the ground