Instructions:

1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and pull your shoulder blades down and back.
3. Bend your knees and tuck them towards your chest.
4. Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
5. Hold this position for as long as you can, aiming for a full front lever position.
6. To release, slowly lower your legs back down and return to the starting position.
7. Repeat for the desired number of repetitions.