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Negative Single Leg Body Lever
The Negative Single Leg Body Lever is a Front Lever progression. It allows the athlete to build a solid body line they can hold throughout the lever motion. Using only one leg and only doing the negative reduces load for the athlete not quite ready to do a full body lever.
- Type Of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Anchor
Negative Single Leg Body Lever
- Lie on your back with your grip on a fixed object overhead–the bottom rung of stall bars or a braced partner’s ankles work well.
- Tuck your knees to assist with entering a candlestick position supported by your grip and shoulders, with legs extended upwards, glutes and core strongly contracted.
- Tuck your left leg to your chest while keeping your right leg extended long with a straight knee.
- Press your hips strongly forward, and slowly lower your body to the floor.
- As you lower, keep your body straight with posterior pelvic tilt (PPT).
- Do not allow your hips to pike at any time during the movement.
- Take a full ten seconds to descend and aim to touch down one vertebrae at a time.
- Tuck back up to the starting candlestick position and repeat the movement now with your right leg tucked and left leg extended.
- Continue to alternate sides for reps.
- Exercise: Negative Straddle Body Lever
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Anchor
- Exercise: Body Lever
- Type of Exercise: Strength
- Muscles: Abdominals
- Difficulty: Moderate
- Equipment: Anchor