Front Lever

lats, back, absPull-Up Bar

The front lever is an advanced static hold where your body stays parallel to the floor on straight arms. It builds serious strength in your lats, shoulder girdle, and deep core muscles.

How to do it

1Grab the bar with an overhand, shoulder-width grip and hang straight.

2Brace your core and back, then press down hard through straight arms to raise your torso.

3Bring your body and legs into a straight horizontal line parallel to the floor.

4Hold the position by keeping your lats and core continuously engaged.

5Smoothly lower back down to a vertical hang without dropping abruptly.

Common mistakes

Arching your lower back — takes tension off your core and strains your lumbar spine.

Bending your elbows — changes movement mechanics and signals insufficient back strength.

Letting your hips dip below your shoulders — breaks form and reduces static tension.

Breathing

Maintain steady, continuous breathing throughout the hold and avoid holding your breath.

Make it harder or easier

To make it easier, practice regressions like the tucked front lever with knees bent.

To make it harder, try slow negative lowerings from a vertical hang down to the horizontal hold.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.