Front Lever
The front lever is the ultimate test of horizontal pulling strength. This isometric hold requires elite lat strength, core tension, and body control to maintain a perfectly horizontal body position while hanging from a bar.
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Full Progression Guide
Detailed training walkthrough
Key Muscles Used
Latissimus Dorsi
Primary pulling muscles
Core / Rectus Abdominis
Maintains body tension
Rear Deltoids
Shoulder stabilization
Lower Back
Spinal extension control
Progression Stages
Full guideTuck Front Lever
Knees to chest, body horizontal
10-20s
target hold
Advanced Tuck
Hips extend, back flattens
10-15s
target hold
One Leg Front Lever
One leg extended
8-12s
target hold
Straddle Front Lever
Legs straddled wide
8-12s
target hold
Full Front Lever
Legs together, fully horizontal
5-10s
target hold
Common Training Mistakes
Pulling Instead of Holding
Using active pulling motion instead of static hollow body tension.
Bent Arms
Allowing elbows to bend rather than maintaining straight-arm strength.
Insufficient Pulling Strength
Attempting holds without adequate weighted pull-up foundation.
Neglecting Core Work
Skipping hollow body holds and core compression training.