The Front Lever

How to do the exercise

The Front Lever is one of the most impressive calisthenics skills and requires a combination of core, back, and shoulder strength. It’s a static hold where your body stays completely horizontal to the ground while hanging from a bar. Here’s how to perform the Front Lever correctly:

1. Starting Position

Hang from a pull-up bar with your hands shoulder-width apart and arms fully extended. Keep your body straight and engage your core, glutes, and lats. Look slightly forward to keep your spine neutral and avoid swinging.

2. Lifting Phase

From the dead hang, activate your lats and core to lift your legs and hips until your body forms a straight line parallel to the ground. Keep your arms locked and your scapula depressed. Avoid bending your elbows or arching your lower back.

3. Hold the Position

Maintain full-body tension - your abs, glutes, and back should stay tight. Focus on breathing steadily while keeping the position as long as possible. Quality and control are more important than duration.

4. Lowering and Reset

Slowly lower yourself back to the starting position with control, resisting the downward pull of gravity. Rest briefly, re-engage your core, and repeat for the desired sets or practice time.

Recommended Equipment for the Front Lever

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Static Bar - For maximum stability for your static skills.

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Liquid Chalk - For grip and security during the exercise.

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Wrist Wraps - To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Front Lever is one of the best exercises to build core strength, back control, and full-body tension. It improves your ability to stabilize the body in horizontal positions and supports other skills like the Planche or Back Lever.

• Develops incredible core and back strength for total body control

• Improves scapular stability and shoulder engagement

• Enhances posture and balance through full-body tension

• Teaches coordination between upper and lower body muscles

This makes the Front Lever a key skill for intermediate and advanced calisthenics athletes aiming to master complete body control and strength.

Main muscles used

The Front Lever primarily targets:

• Latissimus Dorsi (lats)

• Core muscles (rectus abdominis, obliques)

• Glutes and lower back for stability

• Shoulders and arms for static support

The Front Lever engages nearly the entire body, making it a full-body skill that improves strength, control, and muscle coordination.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Front Lever include:

• Bending the arms: Keep them straight to fully engage your lats and shoulders.

• Arching the lower back: Maintain a hollow body position with a tight core.

• Swinging into the hold: Use control instead of momentum to build strength.

• Neglecting scapular engagement: Depress and retract your shoulder blades to stay stable.

• Holding too long with bad form: Prioritize clean execution over duration to prevent strain.

Progress gradually with tuck, advanced tuck, and straddle variations, and focus on maintaining perfect form and control throughout your training.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!