Front Lever Training Program
A structured 12-24 week program to build the pulling strength, core tension, and straight-arm endurance required for the front lever. Progress systematically from tuck to full front lever.
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Front Lever Hub
Complete skill overview
Who This Program Is For
- Athletes who can perform 10+ strict pull-ups
- Those with basic hollow body hold capability (30s+)
- Athletes ready to commit to 3 focused sessions per week
- Access to pull-up bar (rings optional but helpful)
Example Weekly Structure
Pull Strength
- Weighted Pull-Ups4x5-8
- Front Lever Rows3x6-10
- Archer Pull-Ups3x4-6 each
Core & Compression
- Hollow Body Holds4x30-45s
- Hanging Leg Raises3x10-15
- Dragon Flags (Negatives)3x5-8
Skill Work
- Tuck/Adv. Tuck Front Lever Holds5x5-15s
- Front Lever Raises (Tuck)3x5-8
- Scapular Pulls3x8-12
Key Exercises
Build raw pulling strength
Specific horizontal pull strength
Core tension pattern
Scapular depression strength
Entry-level skill work
Advanced core compression
Progression Timeline
Foundation Phase
Build pulling strength base with weighted pull-ups and establish core tension patterns.
Tuck Development
Develop solid tuck front lever holds (15-20s) and begin front lever rows.
Advanced Tuck Phase
Progress to advanced tuck with hip extension. Target 10-15s holds.
Straddle Progressions
Begin straddle front lever work. Continue building row strength.
Full Front Lever
Work toward full front lever holds. Refine body tension and alignment.
Related Resources
Want a Personalized Version?
Use the SpartanLab Program Builder to generate a custom front lever program based on your current strength level, available equipment, and training schedule.