Front Lever Hunt
Build the core and pulling strength that lead to the front lever.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A road to the front lever combining dragon flags, heavy core work and specific holds. The key to a torso strong enough to hold the horizontal.
The circuit (4 rounds)
3 min between rounds, minimal rest between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do the front lever
The front lever means holding your body horizontal under the bar, face up, arms straight. It is one of the hardest pulling skills: the back, the shoulders and the whole core work to keep the body straight.
Execution
- Hang from the bar with an overhand grip, hands shoulder width apart.
- Pull your shoulder blades down and squeeze your glutes and abs.
- With straight arms, pull the bar towards your hips to tilt the body up to horizontal.
- Keep the hips in line with the shoulders and hold the position.
Common mistakes
- Bending the arms: the front lever is held with locked elbows.
- Letting the hips drop or arching the lower back.
- Rushing to the full version instead of consolidating each step.
Progression
Tuck front lever (knees to chest), advanced tuck (flat back), one leg straight, straddle, then the full front lever. Add front lever pull ups and slow negatives to build strength. Recommended base: around ten strict pull ups.
Frequently asked questions
What muscles does the front lever work?
Mainly the lats and shoulders, with the abs, glutes and forearms to hold the position.
How many pull ups do you need for the front lever?
Around ten strict pull ups is enough to start the tuck front lever. The full version often takes much more, with months of specific work.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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