Integrating Front lever into training plan – which muscles are used?

Asked by: Linda Taylor

What muscles should I train for front lever?

Here are the muscles mostly used to perform a front lever:

• Shoulder & Chest: posterior deltoid, pectoralis major and minor.
• Back: serratus anterior, latissimus dorsi and quadratus lumborum, rhomboid, teres minor.
• Arms: 3 heads of triceps, wrist and finger flexors, pronator teres, pronator quadratus.

What muscles does tuck front lever work?

With the Tuck Front Lever static, we are challenging multiple areas of the body. Not only must the muscles crossing the shoulder joint, like the long head of the tricep, rotator cuff, posterior delts, lats and teres major be fully active, but also the scapulothoracic muscles like the rhomboids and mid traps.

What exercises help with front lever?

Front lever progressions



Weighted pull-ups – are a good build up exercise to the front lever. During each pull-up try to lean back and touch the bar with your chest to help align the progression. Work towards 20% of your bodyweight added. Tuck lever – A fundamental hold required prior to attaining the front lever.

Is front lever a pulling exercise?

Front lever pulls ensure the prime mover muscles which are involved in shoulder extension get a serious workout the lats are being heavily targeted through a full range of motion.

What is front lever good for?

By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts!

What strength do you need for front lever?

You’ll need major lat strength to pull off the front lever. If you can’t rep out 10 to 15 strict form pullups in one go, you’re not ready to move on.

How often should I train front lever?

And therefore your body needs time to get used to them training them one to two times a week will allow your body to get used to the front lever progressions.

Does front lever work lower back?

Working on the front and back levers develops the coordination of varying muscle groups–pectorals, lats, biceps, triceps, abdominals, low back–that are sometimes at odds with one another in other actions. With the levers, you learn how to use them all together to make a solid position.

Is the front lever worth it?

By doing the front lever, your entire torso functions collectively, rather than twisting and collapsing under pressure. You also build exceptional strength in the back muscles, such as the lats, rhomboids, and spinal erectors. The abs benefit from this too! In fact, it’s one of the most effective ab workouts!

How many pull-ups for front lever?

My first question is always “How many pull-ups can you do?” My recommendation is to train the front lever as early as you want, but not to expect great progress until you can do about fifteen kipping pull-ups and one weighted dead hang pull-up with about 20 percent of your bodyweight.

Does front lever help deadlift?

Level 6 Valued Member. My response would be that front lever progressions help in doing front levers. Deadlifts, pull ups and other exercises may help some, but specificity is key in advanced gymnastic movements.