Zirv FitnessStrength exercise
Front Lever (Progression)
How to do it
- Hang from an overhead bar with a shoulder width overhand grip and pull the knees up toward the chest into a tucked position.
- Engage the latissimus dorsi by pulling the shoulder blades down and back before tipping the hips beneath the bar.
- Brace the core and rock the tucked hips back until the lower back is roughly parallel with the floor.
- Keep the tuck tight and the knees drawn in close to the chest to shorten the lever compared with the full straight body position.
- Breathe steadily through the position and gradually extend the hips further as the position becomes more comfortable across sets.
- Release the tuck and lower the feet back down with control at the end of each attempt.
Muscles worked
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Lats exercises
- Type
- Strength
- Equipment
- Bodyweight
- Primary muscles
- Latissimus Dorsi, Core
- Measured in
- Time