20 Calisthenics Exercises To Get Better At Front Lever!

front lever skills Dec 05, 2023

If you want to build the strongest abs and back you've ever had, the front lever is for you!

It requires a lot of work and practice to build up to the full front lever hold itself.

So here are 20 calisthenics exercises that will help you start and/or improve your front lever:

Tuck front lever
Advanced tuck/lay front lever
Banded front lever (band under the hips and band under your feet. Decrease the size of the band to increase difficulty over time).
Full Negative front levers (top -> down)
Full Front lever raises (down -> up)
Straddle Negative front levers (top -> down)
Straddle Front lever raises (down -> up)
Full to straddle high holds
Full to straddle low holds
Dragon Flags
Deadhangs
Toes to bar
Hollow body holds
Pull ups
High pull ups
L-sit
Reverse L-sit
Reverse L-sit rows
Leg flutters
Superman planks and/or ab roller

These exercises will allow you to work on core and back muscles and progressively increase your front lever holds.

The front lever will not only boost your overall strength but also provide unparalleled core and back gains:

Include those exercises in your routine throughout the week to get better at front lever.
Pick 3-5 exercises per day.
Aim for 3-5+ sec holds (or reps when doing negatives).
Do 3-5 sets per exercises.