Front Lever

Technique

How to perform Front Lever

1. Grasp a stable pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended, legs together, and core engaged. Tuck your knees toward your chest no more than 90 degrees at the hips and simultaneously depress your shoulders, pulling them down away from your ears to set your lats.
2. Keep your elbows locked throughout the movement. Tilt your hips backward by driving them in front of the rings while bringing your torso up until your back is roughly parallel to the floor, face pointing upward. Then extend both legs straight out into a front lever position. Actively brace your abs, and maintain a hollow body so your lower back does not arch. Focus on keeping the rings fixed and your shoulders protracted. Then further contract your lats to drive your body in a smooth arc into an inverted hang. Once inverted, reverse the motion and allow yourself to come back into the front lever position.
3. Repeat this for as many repetitions as prescribed. To exit, gently lower your hips, and return to a controlled dead hang before dismounting.

Recommended external demonstration

Watch Front Lever

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.