The front lever is a calisthenics exercise that involves holding the body parallel to the ground while hanging from a bar or rings. It requires a strong core, back, and arm muscles to maintain the position.
Type
Strength
Equipment
No Equipment
Difficulty
Advanced
Key Benefits
- Strengthens the core, back, and shoulder muscles
- Improves body control and stability
- Increases grip strength
- Improves overall body awareness and coordination
- Challenges the body in a unique way, leading to greater physical adaptation and progress
How to perform
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your legs up until they are parallel to the ground.
- Slowly lower your legs while keeping your body straight and parallel to the ground.
- As you lower your legs, focus on keeping your shoulder blades down and back to maintain proper form.
- Continue lowering until your body is completely parallel to the ground, with your arms straight and your feet pointed towards the ceiling.
- Hold this position for as long as you can, aiming for at least 10 seconds.
- To release, slowly lower your legs back down to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Abs
Primary
Forearms
Primary