Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog
Planfit Logo
  • Exercises
  • Community
  • Blog
  • Sign in

Front Lever

Front Lever gif

About

This advanced gymnastics move works your lats, back, and core, boosting your full-body control and strength.

How to Front Lever

Starting Position

1. Grab the pull-up bar with an overhand grip and hang.

2. Pull your shoulder blades down and back to stabilize your body.

3. Align your legs and upper body in a straight line.

Proper Form

1. Lift both your legs and upper body simultaneously to create a position parallel to the ground.

2. After holding, slowly lower yourself down.

Breathing Technique

Exhale when you lift, and inhale when you lower.

Precautions

1. Be careful not to excessively bend your waist.

2. Do not attempt without sufficient foundational strength.

3. Continuously stabilize your shoulder blades to prevent them from collapsing.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Front Lever Community

Join the Community →

Front Lever Related Reading

  • The Anabolic Window Is a Myth.
    Myths Busted

    The Anabolic Window Is a Myth.

    You don't need to slam a protein shake the second you rack the bar. Here's what the research actually says about post-workout nutrition timing, according to two landmark reviews.

  • 3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found
    Numbers Don't Lie

    3–5 sets of deadlifts per session is enough — what a 2022 RCT on 2 vs 5 sets found

    Wondering how many sets of deadlifts to do? 3–5 working sets is the evidence-based sweet spot — according to a Sports Med meta-analysis and a 2022 RCT.

  • Sets per workout is the only training variable that reliably predicts muscle growth.
    Numbers Don't Lie

    Sets per workout is the only training variable that reliably predicts muscle growth.

    Wondering how many sets per workout you actually need? The answer is simpler than you think — according to a 2020 meta-analysis of 111 studies.

  • Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review
    Myths Busted

    Magnesium won't stop your muscle cramps — unless you're deficient, per a 2020 Cochrane review

    Magnesium supplements are the go-to for muscle cramps — but a 2020 Cochrane meta-analysis found no reliable benefit for most people. Here's what actually matters.

  • Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
    Numbers Don't Lie

    Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

    5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.

  • Creatine is not bad for your heart — in fact, phosphocreatine cut all-cause mortality by 29% across 3,400 cardiac patients in a 2016 meta-analysis of 41 trials
    Myths Busted

    Creatine is not bad for your heart — in fact, creatine cut mortality in a 2016 meta-analysis

    Think creatine damages your heart? The opposite is true. Here's what the cardiac research actually shows, per a meta-analysis of 41 controlled trials.

Curious about a Core workout plan that includes the Front Lever

Front Lever Alternatives

Plank

Plank

AB Wheel

AB Wheel

More

Front Lever vs

  • Front Lever vs AB Wheel

Get Personalized Plans
and More detailed guidance with Planfit

Banner Image
Planfit Logo

Copyright ⓒ 2026 Planfit Inc.

InstagramReddit
Exercise Guide
AI Workout Generator
Free Workout Plans
Privacy policy
Terms of Use
Blog