A hanging, horizontal body hold performed from a bar or rings that requires a rigid torso and heavily engages the abdominals to keep the body parallel to the ground.
How to do the Front Lever#
- Grip a pull-up bar or rings and hang with your arms fully extended and shoulders engaged.
- Depress and retract your shoulder blades so your upper body is stable before initiating the raise.
- Lift and extend your legs and hips until your body is roughly parallel to the floor, keeping the torso straight.
- Brace your abs and squeeze your glutes to maintain a rigid, horizontal line; breathe steadily while holding.
- Lower your legs under control until you return to an active hang to finish the rep or set.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Glutes (Gluteus Maximus), Lower back (Erector Spinae), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Allowing the hips to sink so the body forms an angle instead of staying straight.
- Raising with shrugged shoulders instead of creating tension through scapular depression.
- Bending at the hips or knees and losing a straight torso.
- Kicking or using momentum to get into the position rather than controlled strength.
