Movement overview

The Front Lever is an advanced calisthenics exercise that requires significant core, back, and shoulder strength. It involves holding the body in a horizontal position parallel to the ground while hanging from a bar. This exercise primarily targets the latissimus dorsi, core muscles, and shoulders, with secondary engagement of the biceps and forearms.

Step-by-step cues

1. Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and lats to lift your legs and torso until your body is parallel to the ground.
3. Keep your arms straight and maintain a hollow body position with your shoulders retracted.
4. Hold the position for as long as possible while maintaining control and proper form.
5. Slowly lower your body back to the starting position.

Technical tips

• Start with tuck front levers to build strength before attempting the full front lever.
• Focus on engaging your core and lats throughout the movement to maintain stability.
• Practice scapular retraction by pulling your shoulder blades down and together.
• Keep your body in a straight line from head to toes to ensure proper form.
• Incorporate negative reps by lowering slowly from the front lever position to build strength.