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Front lever: spot and fix your mistakes

In the front lever, SkillTrack checks three mistakes: bent elbows, sagging hips, and shoulders that are not pulled down. Each has a different cause and needs a different exercise. SkillTrack is a web app that analyzes your phone video on your device and tells you which of these mistakes you have.

How do I spot a mistake in my front lever?

A video of yourself shows which point is off:

• Elbows bent: the arms don’t hold the weight straight.
• Hips sag: the body lacks tension (from the one-leg stage on).
• Shoulders not pulled down: the shoulder blades stay near the ears (at the full stage).

Why are my elbows bent in the front lever?

Strength: your arms can’t hold the weight straight yet.

Tip: Straighten your arms fully before you lift your legs.

These exercises help against bent elbows

• Tuck Front Lever hold: Hold the earlier progression cleanly, focused on the mistake. As soon as the elbows give way or the hips drop, the set is over.
• Active Hang: Pull the shoulder blades down without bending the arms. The arms stay fully straight, only the shoulders work.
• Lying 45-degree raise: Loads the straight arms in the angle position of the planche. The elbows stay fully straight, the weight is light enough that you move it with control.

Why do my hips sag in the front lever?

Not enough tension. Belly and glutes tight.

Tip: Squeeze belly and glutes tight before you take the position.

These exercises help against sagging hips

• Hollow Body Hold: Active belly tension while lying down, which later keeps the body in line. The lower back must never come off the floor. If it does, bring your knees closer.
• Lying pelvic tilts: The lower back learns to lie flat on the floor. The movement is small and comes from the belly, not from the legs.
• Arch Body Hold: Tense the back of the body, which keeps the hips up. The glutes stay tight, the neck stays long, you don’t hold your breath.

How do I pull my shoulders down in the front lever?

Pull your shoulder blades down toward the hips, away from the ears.

Tip: Pull your shoulder blades down before you lift your body.

These exercises help you pull the shoulders down

• Active Hang: Pull the shoulder blades down without bending the arms. The arms stay fully straight, only the shoulders work.
• Scapular Front Lever Raise: Lift the hips from the hang, carried by the shoulder blades. The arms stay straight, the hips rise through shoulders and back, not through swing.
• Tuck Front Lever Scapular Pull-up: The same shoulder movement, but already in the lever position. The elbows stay straight, the knees stay tucked.

How does SkillTrack check my Front lever?

You film yourself with your phone or pick an existing video. The analysis runs on your device: the video and the body points do not leave it.

SkillTrack recognizes the angle you filmed from and checks only the mistakes that can be measured from that angle. If the angle does not fit, the app rejects the recording instead of judging it wrongly.

You get the finding in one sentence, the reason behind it, and matching exercises.

What comes next?

In SkillTrack the way to the front lever has four stages: tuck, advanced tuck, one leg and full. Which mistakes are measured depends on the stage.

What does SkillTrack cost, and what can it not do?

• Free: one skill of your choice with three analyses.
• After that, currently a one-time payment of €9.99 (founder price), no subscription. Then you can check as often as you like, for every skill.
• SkillTrack does not replace a coach and is not a medical product.
• You need a phone with a camera or an already filmed video. On first start the app downloads the recognition model once.

Frequently asked questions

Check my front lever in SkillTrack

Last updated: 10.10.2026