Straddle Front Lever
The Straddle Front Lever (OG Level 8) is the primary advanced bridge to the Full Front Lever. By extending the hips fully while abducting the legs wide in a straddle split, the athlete shortens the horizontal moment arm by ~15–18% while training full hip extension and straight-arm latissimus dorsi torque. Athletes should master a 15-second Tuck Front Lever and +55% bodyweight Weighted Pull-Up first.
4 × 15s Tuck Front Lever + +55% BW Weighted Pull-Up
4 sets × 10s horizontal hold with full hip extension
Pure Isometric / Bodyweight Node
Step-by-Step Biomechanical Execution
Set Scapular Depression
Hang from the bar with locked elbows and depressed shoulder blades.
Extend into Wide Straddle
Open legs wide while extending the hips so the torso and thighs form a single flat horizontal plane.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Keep hips fully extended—do not let thighs angle upward toward the ceiling
- Lock elbows and maintain active scapular depression
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Squeeze glutes hard so ankles sit at the exact height of the hips and shoulders.
Prerequisite Exercises
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