Front Lever
Master the Front Lever, a challenging static bodyweight hold, to build immense core, back, and arm strength. Elevate your calisthenics game.
- Movement
- Compound
- Force
- Static
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Front Lever
Description
Front Lever is a static hold usually performed on the still rings or the pull-up bar. It involves the entire body, with emphasis on the core and upper body strength.
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How to do Front Lever
- 01Setup
Find a sturdy pull-up bar or rings and grip it with an overhand grip, slightly wider than shoulder-width, hanging with straight arms.
- 02Setup
Engage your core and depress your scapulae, pulling your shoulders down and back, away from your ears.
- 03
From a tucked or advanced tuck position, slowly extend your legs and body horizontally until your entire body is straight and parallel to the floor.
- 04
Maintain a rigid, plank-like body line from your shoulders to your heels, keeping your arms straight and core tightly braced.
- 05
Hold this horizontal position for the desired duration, exhaling slowly and maintaining tension throughout your entire body.
Tips
- Practice tucked and straddle variations to build the necessary strength and body awareness before attempting the full Front Lever.
- Actively "pull" the bar down towards your hips throughout the hold to maximize lat and bicep engagement.
- Focus on maintaining a hollow body position by posteriorly tilting your pelvis and bracing your rectus abdominis.
- Keep your eyes fixed on a point directly above you to help maintain a neutral neck and proper body alignment.
Common mistakes
- Sagging hips or an arched back indicates a weak core, so focus on a strong hollow body position by tucking your pelvis and bracing your abs.
- Bending the arms reduces the lever arm and shifts the load, so actively push through your straight elbows to maintain full extension.
- Letting the shoulders elevate compromises stability, so keep your shoulders depressed and retracted, pulling them away from your ears.
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What muscles does Front Lever work?
Front Lever primarily targets Rectus Abdominis. Secondary muscles include Biceps Brachii, Brachialis, Brachioradialis, Iliopsoas, Obliques, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Tensor Fasciae Latae, Triceps Brachii.
Is Front Lever good for beginners?
Front Lever is rated veryhigh. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Front Lever?
You need Body weight to perform Front Lever. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Front Lever?
Practice tucked and straddle variations to build the necessary strength and body awareness before attempting the full Front Lever. Actively "pull" the bar down towards your hips throughout the hold to maximize lat and bicep engagement. Focus on maintaining a hollow body position by posteriorly tilting your pelvis and bracing your rectus abdominis. Keep your eyes fixed on a point directly above you to help maintain a neutral neck and proper body alignment.
What are common mistakes when doing Front Lever?
Sagging hips or an arched back indicates a weak core, so focus on a strong hollow body position by tucking your pelvis and bracing your abs. Bending the arms reduces the lever arm and shifts the load, so actively push through your straight elbows to maintain full extension. Letting the shoulders elevate compromises stability, so keep your shoulders depressed and retracted, pulling them away from your ears.
Related exercises
Kneeling plank
Waist · Rectus Abdominis · Body weight
Front Plank Toe Tap
Waist · Gluteus Medius · Body weight
One Arm Front Plank
Waist · Obliques · Body weight
V Sit Cross Punch
Waist · Obliques · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store