Front Lever Guide: How to Master the Ultimate Lat Hold
Learn the correct form for the Front Lever. Follow our step-by-step guide to build back strength and core stability with this advanced bodyweight exercise.
How to Perform
- Grip a pull-up bar with an overhand, shoulder-width grip and hang with your arms fully extended.
- Engage your lats and depress your shoulder blades to create a stable platform in your upper back.
- Pull your body upward while simultaneously leaning back, keeping your arms completely straight to bring your torso horizontal.
- Extend your legs fully and squeeze your glutes to create a straight line from your head to your heels.
- Hold this horizontal position while focusing on pulling the bar down toward your hips to maintain elevation.
- Maintain the hold for the desired duration while breathing steadily through your nose.
- Lower your legs back to a vertical hang with control to conclude the set.
Common Mistakes
- Bending the elbows to compensate for lack of lat strength
- Allowing the hips to sag below the level of the shoulders
- Resting the chin on the chest rather than keeping a neutral neck
- Using momentum or swinging to kick into the horizontal position
Muscles Worked
Primary movers
- Lats
Stabilizers
- Core
- Rear Deltoids
- Forearms
- Rhomboids
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Lats · Back