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Exercise 3296 · REF PkCN2lv

Front Lever exercise animation

Front Lever

Category
Waist
Equipment
Body Weight
Target
Abs

Hanging horizontal from a bar with the body rigid and parallel to the floor, the front lever is one of the purer tests of lat, core, and shoulder strength in bodyweight training — there's no cheating a lever hold the way there can be with reps. Most lifters spend months on tucked and straddle progressions before the full, straight-body version is realistic.

How to Do the Front Lever

  1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. Bend your knees and tuck them towards your chest.
  4. Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
  5. Hold this position for as long as you can, aiming for a full front lever position.
  6. To release, slowly lower your legs back down and return to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Front Lever primarily targets the Abs, with Lats as the primary synergist muscle group, along with the Shoulders, Forearms.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Front Lever work?
The Front Lever primarily targets the abs, with the lats and shoulders, forearms assisting.
What equipment do I need for the Front Lever?
The Front Lever is done with no equipment — just body weight.
What's a good alternative to the Front Lever?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.