Front Lever Hold
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app times the hold, times your rest and remembers every set.
In the programs
None of our programs use the Front Lever Hold
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Front Lever Hold trains
Technique
How to do the Front Lever Hold
- Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart, and arms fully extended.
- Pull your shoulder blades down and back, then engage your core and lats to raise your entire body until it is horizontal, face-up, with your body in a straight line from shoulders to toes.
- Hold this horizontal position, keeping your arms straight and your hips level with your shoulders.
- Hold for the desired duration, then lower your body back to the hanging position with control.
Form cues
Getting it right
- Keep your arms straight and push down on the bar with your lats to hold the position.
- Squeeze your glutes and brace your core to keep your body rigid and prevent your hips from sagging.
- Progress with tucked or single-leg variations before attempting the full straight-body hold.
- Breathe in short, controlled breaths rather than holding your breath.
Substitutes
Swap Front Lever Hold for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Front Lever Hold for you
Durata times the hold, times your rest and puts last session's time in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.