Front Lever Raise
From a straight-arm hang, the whole body rises as one rigid piece until it is level with the floor, then lowers back down. A demanding calisthenics move for the lats and the front of the core.
Primary muscles
- Lats (Latissimus Dorsi)
- Abs (Rectus Abdominis)
Secondary muscles
- Teres Major
- Rear Delts
- Transverse Abdominis
- Hip Flexors
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120s
How to perform
Starting position
Hang from a pull-up bar with an overhand, shoulder-width grip, arms straight and body long.
Pull the shoulder blades down and lock the arms straight.
Squeeze the glutes and abs so the body is one solid line.
Press the bar down toward your hips to swing the body up as a unit until it is level with the floor.
Pause briefly, then lower slowly back to the hang without bending the arms.
Breathing: Exhale as you rise, inhale as you lower; don't hold your breath through a set.
Coaching tips
Arms stay straight
Push the bar toward your hips
Toes pointed, legs together
Common mistakes
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.