Front Lever Raise

Body region

• Core
• Back

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Rectus Abdominis
• Transversus Abdominis

Helps

• Deltoid
• Pectoralis Major
• Rhomboids
• Triceps

Holds

• Erector Spinae
• Gluteus Maximus
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a bar with arms straight and shoulders pulled down.
2. Raise your legs and hips together, keeping the arms straight, until your body reaches the horizontal line.
3. Pause briefly at the top in a straight line.
4. Lower the body back to the hang slowly.

Cues

• Pull the bar toward the hips with straight arms.
• Use tucked or one-leg versions to build up.

Common mistakes

• Bending the elbows or swinging.
• Letting the hips drop or pike at the top.
• Starting before you can do a tuck front lever hold.

Alternatives

• Front Lever Hold
• Front Lever Tuck