Front Lever

An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.

How to do it

1. Grip the bar with an overhand grip and hang.
2. Tuck your knees to your chest and pull your straight arms down toward your hips, leaning back until your torso is horizontal and your chest faces up.
3. Extend your body horizontally with arms straight and chest facing the ceiling.
4. Keep your body rigid and parallel to the floor.
5. Hold for the desired duration, then tuck and lower under control.

Tips

• Progress through tuck and straddle holds before attempting the full extension.
• Squeeze your core and glutes to prevent the hips from dropping.
• Keep the shoulders actively depressed away from the ears throughout the hold.

Muscles

Primary: Lats, Chest

Secondary: Front deltoid, Biceps, Erector spinae, Abs