Front Lever 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Front Lever is a challenging bodyweight exercise that primarily targets the lats while engaging the abs as a secondary muscle group. It involves hanging from a bar and holding the body horizontally in a straight line, parallel to the ground, using core strength and lat activation to maintain stability. This exercise requires significant upper-body and core strength, emphasizing isometric control and full-body tension, and can be performed without any additional equipment beyond a pull-up bar.
How to Perform
Grip a pull-up bar with both hands slightly wider than shoulder-width, palms facing down.
Hang fully extended with your body straight and shoulders engaged.
Engage your lats by pulling your shoulder blades down and back.
Tighten your core and glutes to keep your body rigid.
Slowly raise your legs and torso until your body is horizontal and parallel to the ground.
Keep your arms straight and maintain tension through your lats and core.
Hold this horizontal position for the desired duration, breathing steadily.
Slowly lower your body back to the hanging position under control.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your lats before lifting your legs to maintain stability.
Keep your core and glutes tight to prevent your hips from sagging.
Avoid bending your arms; straight arms maximize lat activation.
Progress gradually using tuck or one-leg variations before attempting the full lever.
Maintain a controlled movement when lifting and lowering to prevent momentum cheating.
Keep your head neutral, aligned with your spine, to reduce neck strain.
Breathe steadily; avoid holding your breath during the hold.
Use scapular retraction to improve shoulder stability and reduce injury risk.
Practice short holds frequently rather than long holds inconsistently.
Incorporate accessory exercises like pull-ups and hanging leg raises to build strength.
How Not to Perform
Do not bend your arms, as it shifts focus away from the lats.
Do not allow your hips to sag or your body to curve, reducing core engagement.
Do not use momentum to lift or hold your body; it decreases effectiveness.
Do not shrug your shoulders; keep them pulled down and back.
Do not hold your breath; maintain steady breathing.
Do not lift your head excessively; keep it neutral with your spine.
Do not rush the progression; attempting the full lever too soon increases injury risk.
Do not relax your core or glutes during the hold; it reduces stability.
Do not swing your legs; keep movements controlled.
Do not overtrain; allow adequate recovery between sessions.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
