Front Lever
Expert Advice
Engage your core and glutes throughout the movement to maintain a straight body line. Progress gradually from easier variations to build the necessary strength.
How-to-do Steps
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Pull your legs up while keeping them straight, and lean back to form a straight line with your body.
- Hold this position, keeping your body parallel to the ground.
- Maintain a tight core and engaged lats.
- Slowly lower back to the starting position.
Track Front Lever in FitAI
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Muscles Worked
Front Lever primarily targets the Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs30%
Secondary
Biceps14%
Forearms14%
Quads14%
Chest14%
Triceps14%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Front Lever work?
Front Lever primarily targets the Abs. Secondary muscles involved include Biceps, Forearms, Quads, Chest, Triceps. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Front Lever?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Front Lever suitable for beginners?
Front Lever is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
