How to Learn the Front Lever

The full front lever is a horizontal hang from a bar with your body completely straight and your back facing the floor. It is a benchmark of straight-arm pulling strength and core control.

Front Lever technique

• Start from a controlled inverted hang
• Lock your elbows and keep your arms straight
• Pull your shoulders down to engage your lats
• Brace your core, squeeze your glutes, and tuck your pelvis slightly
• Lower slowly into the Front Lever with your chest facing up
• Keep your body parallel to the floor
• Keep your legs together with pointed toes
• Keep your arms straight and avoid arching your lower back

Key progressions

These are the main building blocks you work on before the Front Lever feels solid:

1. Band-Assisted Front Lever Hold
2. Front Lever Straddle Hold
3. Front Lever Negative

The 3-stage training path

In Raw Control the Front Lever is split into Training 1 → 2 → 3. Each stage is a structured session of four exercises:

Exact sets, reps, hold times and rest periods, plus a full-screen HD video for every exercise, are in the app.

Where the Front Lever fits

Each skill line runs through all three levels. This is the path for the Front Lever:

More expert skills

HSPU on Bosu

Expert · 12–18 months

OHS on Bosu Straddle

Expert · 18–26 months

Planche

Expert · 16–36 months

Dragon Flag

Expert · 6–12 months

Human Flag

Expert · 8–12 months

V-Sit

Expert · 12–18 months

Muscle Up

Expert · 3–8 months

Back Lever

Expert · 7–12 months

90° HSPU

Expert · 18–24 months

General fitness information only. Warm up properly, train within your ability and stop if you feel pain. Read the Health & Safety Disclaimer.