Front Lever
- Pro
- Advanced
- Calisthenics
The front lever hangs from a bar with straight arms, pulling your shoulder blades down as you lean back and lift your body to a rigid horizontal line, face up. Holding that line under tension trains the lats and abs together as stabilizers. Advanced practitioners use it in calisthenics as a main hold or a finisher, held for time.
- Muscles
- Lats, Abs
- Equipment
- Pull-up bar
- Logged as
- Timed hold
How to
- Hang from the bar with a strong, straight-arm grip.
- Pull your shoulder blades down and lean back.
- Lift your body to horizontal, face up, in one rigid line.
- Hold with a tight core, breathing steadily.
Form cues
- Point your toes and keep your legs locked straight.
- Keep your hips level with your shoulders, not piking.
- Squeeze your shoulder blades together, not just down.
Common mistakes
- Hips pike up, breaking the straight line. Level your hips back in line with your shoulders.
- Elbows bend, turning it into a pull. Keep your arms locked straight throughout the hold.
- Body twists to one side under fatigue. Square your hips and shoulders to the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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