Front Lever
Explanatory Video
Description
The Front Lever is an advanced static hold exercise where the body is suspended horizontally with the back facing the ground. To perform this exercise, grip a pull-up bar with an overhand grip, shoulder-width apart. Engage your core and back muscles to lift your body into a horizontal position, keeping your arms straight and your body parallel to the ground. Maintain a tight core and straight legs throughout the hold. This exercise primarily targets the core and back muscles, requiring significant strength and control.
Difficulty & Category
Advanced
Isometric
Affected Muscles
Latissimus Dorsi
Rectus Abdominis
Obliques (External)
Trapezius (Lower)
Teres Major
Body Areas
Back
Core
Similar Exercises
Start in an inverted hang on the bar or rings. Open your legs into a wide straddle position. While keeping your arms completely straight, slowly lower your body until you reach a horizontal position, and then continue until you are hanging vertically. Maintain a flat back and an engaged core throughout the entire range of motion. Focus on pushing the bar or rings down toward your hips to engage the lats. The goal is to control the descent as slowly and evenly as possible.
Dynamic
Advanced
The Straddle Front Lever is an advanced calisthenics exercise that requires significant core and upper body strength. To perform this exercise, begin by hanging from a pull-up bar with a pronated grip (palms facing away from you). Engage your core and lats, and lift your legs up into a straddle position, keeping them straight and wide apart. Your body should be parallel to the ground, with your arms fully extended. Maintain a tight core and ensure your back is straight to hold the position. Focus on keeping your shoulders retracted and depressed to stabilize the movement. Hold the position for as long as possible, then slowly lower back to the starting position.
Isometric
Advanced
Regressions
The Straddle Front Lever Row is an advanced pulling exercise that combines isometric hold strength with dynamic rowing power. Begin by hanging from a bar or rings. Pull yourself into a straddle front lever position, where your body is parallel to the ground with legs spread wide in a 'V' shape. Keep your core tight, glutes engaged, and back flat. From this horizontal position, perform a rowing motion by pulling your body up towards the bar or rings until they touch your mid-to-lower chest. Maintain the horizontal alignment of your torso and hips throughout the entire movement. Lower yourself back to the starting straddle front lever position with control. Focus on full scapular retraction at the top and maintain a straight line from head to pelvis.
Dynamic
Advanced
Skill
Last updated: 7/27/2025