How to do the Front Lever Hold
- Grip a pull-up bar with palms facing forward, extending your arms fully.
- Pull your shoulder blades down and flatten your lower back.
- Raise your whole body until it is parallel to the ground.
- Keep your legs straight and body rigid while holding this position.
- Slowly lower yourself back down to the starting hanging position.
Full technique — 6 steps
- Hang from a pull-up bar with an overhand grip and arms fully straight.
- Pull your shoulder blades down, tighten your stomach, and flatten your lower back.
- Raise your body until shoulders, hips, knees, and ankles align horizontally.
- Keep your elbows straight, your legs extended, and toes pointed as you hold position.
- Maintain a rigid body line without letting the hips sag or ribs flare.
- Lower out of the hold under control and return to a full hang.
Common mistakes
- Bending the elbows during hold
- Letting hips drop below shoulders
- Arching through the lower back
- Shrugging shoulders toward ears
- Using swing to enter position
Form cues
- Drive shoulders down
- Keep elbows straight
- Keep ribs down
- Squeeze legs together
Quick answers
What muscles does the Front Lever Hold work?
Primary: Lats 10/10, Abs 9/10. Also works: Upper back 7/10, Glutes 5/10, Biceps 3/10.
When should I do the Front Lever Hold in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Front Lever Hold?
Strength: 4–6 sets, rest 2 min 30 s. Muscle growth: 3–5 sets, rest 1 min 30 s.
