Are you ready to start?
Start front lever work once you have about 10 strict pull-ups and can hold a hollow body position for 30 seconds. Below that, more pulling strength gets you there faster than lever holds.
- Start when you can do
- 10+ pull-ups and a strong hollow body hold
- Typical time
- 6–18 months
- 10 strict pull-ups from a dead hang.
- A 30-second hollow body hold with your lower back on the floor.
- A 30-second active hang with your shoulders pulled down.
- Fewer than 10 pull-ups? Follow the pull-up progression first.
The 5 front lever steps
Measure your best clean hold at each step. A hold only counts while your back stays level and your arms stay straight.
- Tuck front lever Hang, pull your knees to your chest and lift your hips until your back is level with the floor. Round the back slightly at first. Move on at10–15 seconds
- Advanced tuck front lever Same position with a flat back and your hips opened to about 90°. This step takes most people the longest. Move on at10–15 seconds
- One-leg front lever Extend one leg and keep the other tucked. Switch legs between holds. Move on at10 seconds per side
- Straddle front lever Both legs straight and wide apart. The wider the straddle, the easier it is. Move on at10 seconds
- Full front lever Body straight and level, legs together, toes pointed. Move on atBuild to 10 seconds
A front lever workout
Train the lever 2 to 3 times a week with holds at 60 to 70% of your best time. If your best tuck hold is 12 seconds, do 5 holds of about 8 seconds with 2 minutes rest.
| Exercise | Sets |
|---|---|
| Your current front lever step | 4–5 holds at 60–70% of your max |
| Front lever negative from the next step | 3 × 3, 5 seconds down |
| Tuck front lever row | 3 × 5–8 |
| Hollow body hold | 3 × 30 seconds |
Mistakes that slow people down
- Bending the arms. It feels easier but trains a different movement. Lock the elbows and pull the bar toward your hips with straight arms.
- Hips sagging. Film yourself from the side. If your hips are below your shoulders, you are holding the previous step.
- Holding to failure every set. Long, shaking holds tire you out without adding much. Stop at 60 to 70% of your best and do more sets.
- Skipping pulling strength. Weighted pull-ups and rows carry over. If you are stuck for months, add them.
- Moving on too early. A wobbly 3-second hold at the next step builds less than a clean 12-second hold at the current one.
How long does the front lever take?
Most people need 6 to 18 months from their first tuck hold to a full front lever. The advanced tuck usually takes the longest, because it is the first step that loads a flat back.
Taller athletes and those with long legs tend to take longer at the straddle and full steps, because their legs add more leverage.
Track every hold
Calitracker has front lever progressions built in. Log each hold with its time, see your best hold for every step and know when you are ready for the next one.
Free · No ads · iOS and Android
Common questions
How many pull-ups do I need for a front lever?
About 10 strict pull-ups is a good starting point. Some people get there with fewer, but most stall at the advanced tuck without that base.
How often should I train the front lever?
Two to three times a week, with at least a day of rest between sessions.
Are front lever rows worth doing?
Yes. Tuck and advanced tuck rows build the same straight-body pull and are a good second exercise after your holds.
Can I train front lever and planche together?
Yes, on different days or with the lever first. Both are demanding, so keep total straight-arm work moderate.
Sources
- Static hold progressions and hold targets. antranik.org.
- Volume for isometric holds at 60 to 70% of a max hold. stevenlow.org.
- Pull-up base before skill work. r/bodyweightfitness Recommended Routine.
This guide is general training information, not medical advice. Stop if a movement causes joint pain, and build up wrist and elbow loading gradually.