Front Lever Progression

The front lever is learned by gradually lengthening the lever arm while keeping the same rules: straight elbows, depressed shoulders and hips level with the shoulders. Move to the next step when you can hold the current one for 3 sets of 10-15 seconds with perfect form.

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How the front lever pattern works

Straight-arm pulling: the lats pull the straight arms toward the hips to hold the body horizontal, while the abdominals, glutes and rear deltoids keep the body rigid.

Front Lever variations from easiest to hardest

  1. 1

    Tuck Front Lever

    Intermediate

    Knees tight to the chest.

  2. 2

    Front Lever with Bands

    Intermediate

    Band support for longer shapes.

  3. 3

    Advanced Tuck Front Lever

    Advanced

    Flat back, knees away from the chest.

  4. 4

    Half Lay Front Lever

    Advanced

    Hips extended, knees bent.

  5. 5

    Straddle Front Lever

    Advanced

    Straight legs apart.

  6. 6

    Front Lever

    Expert

    Full lever.

  7. 7

    Front Lever on Rings

    Expert

    Unstable support.

  8. 8

    Weighted Front Lever

    Expert

    Added load.

  9. 9

How to program front lever variations

Practise holds 2-3 times per week, 5-8 sets of 5-12 seconds, plus strict pull-ups and front lever rows as supporting strength work.

Move one step at a time. If form breaks down at a new variation, go back one step and build more reps or hold time before trying again.

What the research says

  • Isometric strength develops most in the position trained. [1]
  • Small, progressive increases in difficulty drive continued strength gains. [2]

Frequently asked questions

What is the front lever progression?

Tuck, advanced tuck, half-lay or straddle, then full front lever. Bands can help practise the longer shapes.

How long does it take to learn a front lever?

Often a year or more of consistent training, depending on starting strength and bodyweight.

References

  1. Oranchuk DJ, Storey AG, Nelson AR, Cronin JB. Isometric training and long-term adaptations: effects of muscle length, intensity, and intent: a systematic review. Scand J Med Sci Sports. 2019;29(4):484-503. doi:10.1111/sms.13375
  2. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670

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