TETSUFront Lever
The Front Lever is a bodyweight exercise for the core that primarily targets the abs, with the lats, shoulders and forearms assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Front Lever
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
- Hold this position for as long as you can, aiming for a full front lever position.
- To release, slowly lower your legs back down and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Front Lever work?
The Front Lever primarily targets the abs. The lats, shoulders and forearms work as supporting muscles.
What equipment do I need for the Front Lever?
None. The Front Lever uses your body weight only, so you can do it anywhere.
How many sets and reps of the Front Lever should I do?
3 to 4 sets of 10 to 15 controlled reps of the Front Lever suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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