Front Lever
How to do it
Starting position
- Grip the bar slightly wider than shoulder-width
- Hang with your elbows fully extended
- Pull your shoulder blades down strongly
- Pull your legs toward your chest and bend your knees
Movement
- Use your back strength to lift your body parallel to the floor
- Point your toes forward to form a straight line with your body
- Do not bend your elbows and hold until the end
Breathing
Take a deep breath before hanging and take short breaths while holding
Trainer tips
- Keep your body parallel to the floor
- Squeeze your core and glutes and hold
- Lower your shoulders away from your ears
Cautions
- If excessive stress is placed on your elbow joints, stop immediately
- If you feel lower back pain, come down immediately and rest
- Sagging the hips downward
- Skipping the bent-knee progression
Exercise info
| Primary muscles |  Lats Chest |
|---|---|
| Secondary muscles | Front delts · Biceps · Lower back · Abs |
| Equipment |  Pull-up bar |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec |
8 similar exercises
Representative exercise: Hanging Tucked Front Lever Hold
Related exercises
Weighted Chin-UpSimilar exerciseBarbell Reverse Grip Bent Over RowSimilar exerciseSliding Floor Pulldown on TowelSimilar exerciseRing Front LeverSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.