Front lever

3 × 5-15s  ·  Equipment: No equipment, Pull-up bar

Muscle groups: Back · Shoulders · Core & abs

How to do front lever

1. Hang from the bar with your hands shoulder-width apart in an overhand grip.
2. Pull your shoulder blades back and down, like a half pull-up without moving.
3. Squeeze your abs and glutes so your body stays rigid.
4. Lift your straight legs until your body is horizontal, parallel to the floor.
5. Hold a straight line from shoulders to feet, without arching or sagging your hips.
6. Hold for 5-15 seconds and lower with control.

Mistakes to avoid

• Do not let your shoulders creep toward your ears: keep your scapulae engaged at all times.
• Do not arch your back to hold the height: that stresses your lower back; keep your hips high instead.
• Use assistance bands or a tuck position before compromising technique.
• Stop if you feel shoulder or lower back discomfort and reduce the intensity of the exercise.

Progression

• Progress by levels: tuck front lever, then one knee extended, one leg half-straight, and finally the full front lever.
• Gain a couple of seconds of hold each week in every variation before extending one more leg.
• Once you hold 15 seconds with extended legs, aim for 20-30 seconds or the variation with floating legs.