Front Lever Progression Tracker
Free calisthenics training tool
The front lever is one of the most impressive static holds in calisthenics. This tracker helps you monitor your progression through each level and provides guidance on when you are ready to advance.
What This Tool Does
- Track tuck, advanced tuck, one-leg, straddle, and full front lever progress
- Monitor hold time improvements over time
- Identify when you are ready to progress
- Get progression-specific training recommendations
Skill Progress Sensor
Target: 20s / Minimum: 10s
Progression Readiness
Tuck Front Lever
Enter your best hold time to receive a readiness assessment.
Focus Areas
Next Step
Work on support strength and easier progressions
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Front Lever Progression Levels Explained
The front lever progression follows a systematic path from Tuck Front Lever (knees tucked to chest) through Advanced Tuck (hips extended), One-Leg (one leg extended), Straddle (legs spread wide), and finally Full Front Lever (legs together, body horizontal). Each progression increases the lever arm length, requiring significantly more pulling strength and core stability.
How Long Should You Hold Each Front Lever Progression?
For optimal progression, aim to hold each level for 8-15 seconds with good form before advancing. Tuck front lever ownership requires 10-20 second holds. Advanced tuck needs 8-15 seconds. One-leg and straddle positions require 5-12 second holds. Full front lever mastery begins at 3-8 seconds. Quality always trumps duration—clean, controlled holds build better strength than shaky maximum attempts.
When to Progress to the Next Front Lever Level
You are ready to progress when you can perform 4+ clean holds at the minimum duration for your current level, train the skill 2-3 times per week consistently, and your pulling strength supports the next level (roughly +30-70% bodyweight on weighted pull-ups depending on progression). If you are stuck, focus on front lever rows, scapular depression strength, and core anti-extension work.
Want a Full Program Based on Your Results?
Use the SpartanLab Adaptive Training Engine to generate a personalized calisthenics program that adjusts automatically as you progress.
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