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All exercises

Front lever

Advanced

Front lever is a isolation bodyweight exercise for the abs, also working the lats, front delts, and forearms.

What it works

Primary muscle

Abs

Also works

LatsFront deltsForearms

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
  2. 2Engage your core and pull your shoulder blades down and back.
  3. 3Bend your knees and tuck them towards your chest.
  4. 4Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
  5. 5Hold this position for as long as you can, aiming for a full front lever position.
  6. 6To release, slowly lower your legs back down and return to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Full malteseBodyweight
  • Straddle malteseBodyweight
  • Frog plancheBodyweight
  • Full plancheBodyweight
  • Lean plancheBodyweight
  • Barbell rollerout from benchBarbell

Easier variations

  • Dead bugBodyweight
  • Lever seated crunchMachine
  • Lever seated crunch (chest pad)Machine
Logged today · 1 min restFront lever

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