Front lever is a fundamental calisthenics strength exercise that develops the core and upper-body muscles. This gymnastic move is a static hold generally performed on the still rings or the pull-up bar. In the world of Calisthenics, the front lever is probably one of the most challenging static exercises to master.
Despite a seemingly simple at first glance, this static hold requires a lot of core stability and upper body strength. This involves the activation of almost all the muscles of your body, from your forearms to your arm, shoulders, chest, and back, all the way to your entire core, legs, and glutes. Although seemingly impossible when attempted front lever for the first time, this skill can be obtained by smart training and patiently go through the right steps and progressions.
Similar Exercises to Try
Benefits of Front Lever
- Pulling strength gets significantly increased with front lever exercises, your pull ups and chin ups numbers will grow without doing one pull-up.
- This kind of strength training exercise will transform your shoulders into a solid rack on which the weight can be borne safely, whether internal or external.
- They will build exceptional strength in the back muscles such as the rhomboids, lats and spinal erectors, as well as in your abdomen.
- They enhance control and awareness during upper body movements
- Biceps Brachii
- Pectoralis Major
- Rectus Abdominis
- Latissimus Dorsi
- Triceps Brachii
How to Do a Front Lever
- Begin with an inverted hang position on gym rings or a pull-up bar.
- Without breaking hollow body position, lower the body slowly down until completely horizontal (your body facing upwards).
- Push your hands toward your hips and keep your shoulders back and down.
- Maintain the hold as long as your strength allows.
- Return to original position and do 3-5 reps.