The single leg Front Lever is a static Calisthenics element. It is a great exercise in order to learn the Front Lever, as the athlete needs to perform smaller force in order to counter the legs weight. This exercise consists of hanging from a bar or rings and placing the body in parallel with the ground. To do that, the athlete needs to fully straighten the body in a horizontal position. This variation consists in flexing one leg in order to make this exercise easier than the full front lever.
The main muscles involved on the single leg Front Lever are:
– Back Muscles: serratus anterior, latissimus dorsi and quadratus lumborum, rhomboid, teres minor.
– Shoulder & Chest Muscles: posterior deltoid, pectoralis major and pectoralis minor.
– Arm Muscles: 3 heads of triceps, wrist and finger flexors, pronator teres, pronator quadratus.
– Core Muscles: transversus abdominis, rectus abdominis and obliquus externus.
– Leg Muscles: quadricep muscles, inner thigh, hamstrings, glutes, calves and foot muscles.
– Other: Neck Muscles.