Abs exercise · body weight
Front Lever
The front lever is a bodyweight exercise that targets the abs, with the lats, shoulders and forearms assisting.
- Target muscle
- Abs
- Also works
- Lats, shoulders, forearms
- Equipment
- Body weight
- Body part
- Waist
How to do the front lever
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
- Hold this position for as long as you can, aiming for a full front lever position.
- To release, slowly lower your legs back down and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the abs. The lats, shoulders and forearms work as secondary muscles. See all ab exercises or every bodyweight exercise.
