Front Lever
Also known as: front machine
Front Lever is demanding enough to sit early in a session and fits at the end of any workout.
How to do 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.
Front Lever Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Front Lever Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Front Lever
Swap Front Lever For
Front Lever — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Front Lever work?
The Front Lever primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Front Lever should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Front Lever good for beginners?
Not usually. The Front Lever is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Front Lever?
Try the Kettlebell Figure 8, Lever Seated Crunch or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Front Lever the same as the front machine?
Yes. The Front Lever is also commonly called the front machine. Different gyms and training programs label it differently, but "front machine" refer to this same movement.
