What is Front Lever?
The Front Lever is a static calisthenics hold where you keep your body horizontal while suspended from a pull-up bar. It primarily targets the core, lats, shoulders, traps and forearms. Classified as insane difficulty, it requires exceptional full-body tension, scapular control and progressive strength training.
How to Do Front Lever
- Setup grip: Grab a shoulder-width pull-up bar with a firm grip; hang with straight arms and pull shoulders down and back to engage the scapula safely.
- Engage core: Squeeze glutes, brace your core and keep legs together with toes pointed to create a rigid, straight body line before initiating movement.
- Lean back: Lean your torso back while maintaining straight arms; drive your chest away from the bar and lift legs until the body approaches horizontal.
- Lock position: Fully extend so the body is parallel to the floor, maintain scapular depression and tight full-body tension while breathing evenly during the hold.
- Lower controlled: Slowly lower legs and torso back to the dead hang with controlled tempo, maintaining tension to protect shoulders and reduce injury risk.
Muscle Groups
Core, Shoulders, Trapezius, Forearm, Latissimus, Back
Description
Keep your entire body straight as you lean your torso back and simultaneously pull your legs upwards while keeping your shoulders tucked tightly in towards your chest.Continue raising your legs until your entire body is parallel to the floor.
Hold this static isometric position before slowly returning to starting position.
Movement Group
Pull
Required Equipment
Pull-Up Bar
Progressions and Regressions
- Front Lever Tuck Hold on Bar
- Front Lever Advanced Tuck Hold
- Front Lever One Leg Hold
- Front Lever (current)
Frequently Asked Questions
What are the benefits of the Front Lever?
The Front Lever builds exceptional core and posterior-chain strength, improves scapular control, shoulder stability and grip endurance. It enhances pulling power for advanced calisthenics moves and develops full-body tension and posture.
What common mistakes should I avoid when training the Front Lever?
Avoid rounded lower back, bent knees, using momentum, and poor scapular engagement. Focus on strict form, tension through the whole body, and controlled progressions to reduce injury risk.
How do I progress to a full Front Lever or find alternatives?
Use regressions like tuck lever, advanced tuck, one-leg variations, band-assisted holds and negatives. Add scapular pulls, horizontal rows and consistent isometric holds to build the necessary strength and control.