Front lever

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

Muscle groups: Back · Core & abs

How to do front lever

1. Grip the bar with palms facing forward at shoulder width and hang.
2. Brace your core and tighten your back to flatten your body.
3. Lift your hips and legs together until your body is parallel to the floor.
4. Keep your arms straight and look forward with a flat back.
5. Hold the position breathing through the tension without letting your hips drop.
6. Lower with control back to the hang and repeat.

Mistakes to avoid

• Don't let your hips drop; the line must be straight and parallel to the floor.
• Don't bend your knees or spread your legs; keep your body tight and aligned.
• Don't shrug your shoulders; press down with your upper back.
• Stop if you feel shoulder or lower back pain; train the tucked position first.

Progression

• Start with the tucked front lever until you hold a stable 20-30 seconds.
• Extend one leg and then the other to build strength gradually.
• Increase the extended hold time by 5-10 seconds each week.
• Once you control the full front lever, try the strict pull from the hang.