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Front Lever

Difficulty: ⭐⭐⭐ Advancedpull
👆 Tutorial by FitnessFAQsWatch on YouTube

Home Setup

Install a doorway pull-up bar or use a sturdy tree branch or playground equipment in your area

doorway pull-up bartree branchsturdy door frame

💡 Pro tip: Practice progressions on lower bars first so you can safely bail out by dropping your feet to the ground

Gym Setup

Standard pull-up bar or gymnastics rings at appropriate height

Safety: Ensure adequate shoulder mobility and strength before attempting; use mats below for safety and start with regressions to avoid shoulder injury

💪 Muscles Worked

Latissimus DorsiCore (Rectus Abdominis)Lower Back (Erector Spinae)Rear DeltoidsBicepsForearmsHip Flexors

⭐ Why This Exercise?

The front lever is one of the most impressive displays of relative strength in calisthenics, building exceptional pulling power, core stability, and body control. It develops straight-arm strength that transfers to numerous other advanced movements while creating a strong, functional physique with minimal equipment.

Make It Easier

Regressions for building up strength

1. Tuck Front Lever

pull-up bar

Knees tucked to chest reduces lever arm and total body weight to hold, making it significantly easier

2. Advanced Tuck Front Lever

pull-up bar

Knees brought closer to parallel with hips increases difficulty while maintaining tucked position

3. One Leg Front Lever

pull-up bar

Extending one leg while keeping other tucked progressively increases the lever arm and resistance

4. Straddle Front Lever

pull-up bar

Legs spread wide reduces resistance compared to full front lever while maintaining straight legs

5. Front Lever Negatives

pull-up bar

Starting from inverted hang and slowly lowering into front lever builds eccentric strength

Make It Harder

Progressions for advanced athletes

1. Front Lever Pulls

pull-up bar

Adding pulling motion from front lever position to bar increases dynamic strength requirements

2. Front Lever Raises

pull-up bar

Raising from dead hang to front lever position requires explosive pulling power and control

3. Weighted Front Lever

pull-up bar + weight vest

Adding weight vest or ankle weights increases resistance for advanced athletes

4. Front Lever on Rings

gymnastics rings

Unstable rings require significantly more stabilizer activation and control

5. Ice Cream Maker

pull-up bar

Rotating from front lever through to back lever combines multiple advanced skills

↕️ Similar Movements

Back Lever
Opposite horizontal hold position that complements front lever training and balances shoulder development
Dragon Flag
Similar core compression and body tension requirements with ground-based support
Planche
Horizontal pushing counterpart that requires similar body awareness and straight-arm strength
Skin the Cat
Foundational movement that builds shoulder mobility and strength needed for lever progressions
Hollow Body Hold
Ground-based exercise that develops the core compression pattern essential for front lever

Form Checklist

✓Maintain hollow body position with posterior pelvic tilt throughout the hold
✓Keep arms completely straight with shoulders depressed and retracted
✓Point toes and squeeze entire body tight to maintain rigid horizontal line
✓Look at the bar or slightly forward to maintain neutral neck position
✓Engage lats by imagining pulling the bar down toward your hips

Common Mistakes

  • •Bending arms or allowing shoulders to shrug up toward ears, reducing leverage and proper muscle engagement
  • •Piking at hips or allowing lower back to arch, breaking the straight body line
  • •Attempting full front lever before mastering progressions, leading to poor form and potential injury
  • •Holding breath instead of breathing steadily, causing unnecessary tension and reduced hold time

📈 When to Progress

Hold the current progression for 10-15 seconds with perfect form for 3 consecutive sets before moving to the next variation; ensure no sagging, bending, or compensation patterns appear