Front Lever Hold

Muscles worked

Setup

1. Grip the bar or handles with a shoulder-width overhand grip.
2. Start in a dead hang with arms fully locked and shoulder blades depressed (pulled away from the ears).
3. Engage your core, glutes, and quadriceps to create a rigid 'hollow body' tension.

How to do it

1. Pull the bar down toward your hips with straight arms to lift your body into a horizontal plane parallel to the floor.
2. Exhale as you reach the parallel position and maintain a rigid, straight line from head to toe.
3. Hold the position for the target duration, focusing on shallow, controlled breathing to maintain internal core pressure.
4. Lower back to the starting hang with a slow, controlled eccentric movement.

Form checklist

• Keep elbows fully locked; any bend shifts the load away from the lats and toward the biceps.
• Ensure hips do not sag; they must remain perfectly level with the shoulders and ankles.
• Maintain a slight posterior pelvic tilt to engage the abs and prevent lower back arching.
• Keep the shoulder blades retracted and depressed throughout the entire hold.

Pro tips

• Imagine 'breaking the bar' by trying to bend it into a U-shape; this external rotation stabilizes the shoulders and engages the triceps.
• Focus on pushing your hands toward your feet rather than just holding on to maximize lat recruitment and leverage.

Make it harder

• Perform Front Lever Raises, moving dynamically from a vertical hang to the horizontal lever position.
• Add a weighted vest to increase the resistance and demand on the posterior chain.

Frequently asked

What muscles does the front lever hold work?

The front lever hold primarily targets the biceps, erector spinae, and lats, and also works the abs, glutes, obliques, and quadriceps as secondary muscles.

What equipment do you need for the front lever hold?

The front lever hold requires no equipment — just your body weight.

Is the front lever hold good for beginners?

The front lever hold is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Hang Clean High PullAdvanced · erector spinae, glutes, hamstrings, lats, quadriceps, and trapezius