Front Lever

Front Lever


The front lever is a calisthenics exercise that involves holding the body parallel to the ground while hanging from a bar or rings. It requires a strong core, back, and arm muscles to maintain the position.

Muscle Group

Equipment Required

Front Lever Instructions

  1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
  2. Engage your core and lift your legs up until they are parallel to the ground.
  3. Slowly lower your legs while keeping your body straight and parallel to the ground.
  4. As you lower your legs, focus on keeping your shoulder blades down and back to maintain proper form.
  5. Continue lowering until your body is completely parallel to the ground, with your arms straight and your feet pointed towards the ceiling.
  6. Hold this position for as long as you can, aiming for at least 10 seconds.
  7. To release, slowly lower your legs back down to the starting position.
  8. Repeat for desired number of reps.

Front Lever Form & Visual

Front Lever

Front Lever Benefits

  • Strengthens the core, back, and shoulder muscles
  • Improves body control and stability
  • Increases grip strength
  • Improves overall body awareness and coordination
  • Challenges the body in a unique way, leading to greater physical adaptation and progress

Front Lever Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Abdominals
  • Forearms

Front Lever Variations & Alternatives

  • Straddle Front Lever
  • Advanced Tuck Front Lever
  • Full Front Lever
  • One Arm Front Lever
  • Front Lever Pull-ups