How to do the Front Lever
Front Lever is an advanced single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Lats and Shoulders.
Front Lever demonstration · © GymiaFit
Front Lever at a glance
- Primary muscles
- Abs
- Secondary muscles
- Lats, Shoulders, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Isolation (single-joint)
- Force
- Push
Front Lever step by step
- 1Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- 2Engage your core and pull your shoulder blades down and back.
- 3Bend your knees and tuck them towards your chest.
- 4Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
- 5Hold this position for as long as you can, aiming for a full front lever position.
- 6To release, slowly lower your legs back down and return to the starting position.
- 7Repeat for the desired number of repetitions.
A free workout that uses it
Front Lever — questions
What muscles does the Front Lever work?
The Front Lever primarily targets the Abs. It also recruits the Lats, Shoulders, Forearms as secondary movers.
What equipment do I need for the Front Lever?
None — the Front Lever uses your bodyweight only, so it works at home with nothing but floor space.
Is the Front Lever suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Front Lever?
Frog Planche, Full Planche, Lean Planche train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Front Lever demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.