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