Half Lay Front Lever with gym rings
The Half Lay Front Lever is an easier variation of the Full Front Lever. In this exercise, the body is held horizontally, while the lower legs are bent, and the hips remain in a straight position. Compared to other progressions like the Tuck Front Lever, the Half Lay requires more strength in the back muscles because the straight hips make the lever significantly longer, making the exercise more challenging.
Necessary equipment
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Half Lay Front Lever with gym rings - the correct execution
- Pull yourself into the inverted hang
- Pull your shoulder blades down behind you
- Angle your knees 90 degrees
- Lower yourself into the horizontal position
- Keep maximum tension in core and glutes
The exercise Half Lay Front Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Half Lay Front Lever?
Primary trained muscles for Half Lay Front Lever
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Half Lay Front Lever
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
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Similar exercises to Half Lay Front Lever
Negative Tuck Front Lever with gym rings
The Negative Tuck Front Lever is a variation of Front Lever Pulls, where you pull from a dead hang into an inverted hang on the rings and then slowly lower back to the hang in the Tuck Front Lever position. This exercise takes advantage of the fact that muscles are stronger in the eccentric phase than in the concentric phase, as explained here: Eccentric Muscle Training.
It allows you to train the Front Lever position even if you don’t yet have the strength to hold it statically. The Negative Tuck Front Lever is an excellent preparatory exercise for the Front Lever Pull.
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