1 - Hang from a pull-up bar or gymnastics rings with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.
2 - Engage your core, glutes, and lats fully, then begin to lean back and raise your legs upward while keeping your body straight.
3 - Press down through the bar with straight arms, retracting and depressing your scapulae to maintain a hollow body position.
4 - Continue raising your legs and lowering your torso simultaneously until your entire body is parallel to the ground, forming a straight horizontal line from head to toe.
5 - Hold the front lever position with your arms fully locked out, hips level, core braced, and toes pointed.
6 - Breathe steadily and maintain full-body tension throughout the hold duration.
7 - To exit, tuck your knees in and lower yourself back to the hanging position in a controlled manner.
