Front Lever
Description
The front lever is an advanced gymnastics hold where you hang from a bar or rings and extend your body horizontally below the bar, face down. It requires elite lat strength, core bracing, and straight-arm pulling power. It is one of the most impressive bodyweight strength skills.
Muscle Group
Equipment Required
Front Lever Instructions
- Hang from a bar or rings with straight arms.
- Engage your lats and core. Pull your body up to horizontal — face down, body parallel to the ground.
- Hold the horizontal position with arms straight above you.
- Start with a tucked front lever (knees to chest) and progress.
- Progressions: tuck → advanced tuck → straddle → full.
- Hold for 5 to 15 seconds at each progression.
- This requires months or years of dedicated training.
- Supplementary exercises: front lever rows, dragon flags, straight-arm pulldowns.
Front Lever Form & Visual
Front Lever Benefits
- One of the most impressive bodyweight skills
- Builds elite lat and core strength
- Develops straight-arm pulling power
- Foundational gymnastics strength
- Progressive skill with clear steps
- Builds extraordinary body control
Front Lever Muscles Worked
- Latissimus dorsi (extreme)
- Core (extreme anti-extension)
- Posterior deltoid
- Biceps brachii (straight-arm)
- Forearms and grip
- Erector spinae
Front Lever Variations & Alternatives
- Back Lever
- Tuck Front Lever
- Front Lever Row
- Dragon Flag
- Pull-Up
