Front Lever




  • Heavy

Muscles Involved

  • Biceps
  • Abs
  • Lats
  • Lower back


Remark or addition


  • Assume an inverted hang position on a pull-up bar or gym rings.
  • Lower the body slowly down until completely horizontal (your body facing upwards).
  • Maintain the hold as long as good form will allow.
  • 3 sets with 5 to 8 minutes rest inbetween.

Points of attention

  • Flex the back and chest muscles and maintain strong tension throughout. The midsection should be tight and engaged and shoulders in a natural position.
  • Squeeze the glutes and leg muscles, stretching the body out and pointing the toes to keep the body in a straight line and parallel to the ground.
  • Ensure that you do not bend at the hips which is one of the more difficult parts of the lever.

Progression Ladder

  • Start with a tucked lever (both knees pulled in to the chest).
  • Over time move into a half lever ( one knee pulled to the chest) one leg extended.(see picture 2)
  • Full lever with some help from a spotter.
  • Full front lever.