Front lever progression: every step to the full lever
Stop guessing when to move up. See every front lever step, how long to hold it, and the exact target that says you are ready for the next one.
The steps, from easiest to hardest
- 1
Dead hang
20 sPassive hang, max time.
- 2
Tuck front lever
5 sKnees tight to the chest.
- 3
Advanced tuck front lever
5 sKeep your back flat and your hips bent at 90 degrees.
- 4
Ice cream makers
6 repsPull up, tip back into the tuck lever, then push your body out.
- 5
Advanced tuck front lever pull-ups
6 repsPull with bent arms while you hold the tuck shape.
- 6
Straddle front lever
3 sSpread your legs wide and keep your hips dead level.
- 7
Straddle front lever raises
4 repsGo from a hang to the straddle lever and back with no pause.
- 8
Full front lever
3 sHold a straight line for three to five clean seconds.
- 9
Full front lever negatives
3 repsThe slowest lowering you can produce.
- 10
Straddle front lever pull-ups
4 repsSame pull-up, but with legs wide. Shorter lever means more volume.
- 11
Full front lever pull-ups
4 repsPull up while holding the full lever shape.
Victorian cross
2 sHold your body horizontal, but above the supports.
How to know you are ready for the next step
- You can hold the step for the full target without losing your shape.
- Your body stays in one clean line from head to hips.
- You feel fine the next day, with no pain in your shoulders or elbows.
Find out which front lever step you are on
Answer a few questions and get a week built for your level.
- Your week, built from your level and the equipment you have
- Apollo tells you which step to train today
- A rank that only moves when you do
7 days free. Then $17.90/month, or $79.90 a year. Cancel any time.
How to train it
Train the front lever two or three times a week. On the days between, do easier pulling and core work so your muscles have time to rebuild.
Use the hold times and rep targets as your green light. If a step feels stuck for more than a couple of weeks, drop back to the step before it and build more clean reps. Then try again.
Mistakes to avoid
Bending your hips too much makes the lever shorter and easier, so your back never learns to stay straight. Keep your body in one line and lower your legs only as far as you can hold. Holding your breath fogs your focus. Breathe slowly through the hold so your whole body stays under control.
Skipping steps to chase the full lever leaves weak links in your shoulders. Move up only when you hit the target for the step you are on. Also, don't rush to straight legs; the straddle position is easier because your legs are wide, so use it as a stepping stone to build strength before the full lever.
Common questions
How long does it take to get a front lever?
It depends on where you start and how often you train. Focus on the step you are on and the target will tell you when to move up.
Can I train the front lever every day?
No. Your muscles need rest to get stronger. Two or three sessions a week is enough, with easier days in between.
What if I can't hold the tuck front lever for 5 seconds?
Stay on the dead hang until you can hold it for 20 seconds. That builds the grip and shoulder strength you need for the next step.
Do I need a pull-up bar for the front lever?
Yes, most steps use a bar. You can also use rings or a sturdy overhead bar.
Start your first step today
Answer a few questions. EZMOD builds your week and tells you what to train first.
- Your week, built from your level and the equipment you have
- Apollo tells you which step to train today
- A rank that only moves when you do
7 days free. Then $17.90/month, or $79.90 a year. Cancel any time.