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Lever · Advanced

Front lever

Horizontal body facing down — demanding back and core strength.

About this skill

Front lever progressions run tuck → advanced tuck → one-leg → straddle → full lever.

Prerequisites

  • 8 pull-ups
  • 20 s tuck front lever
  • 10 scapular pulls

Progression ladder

  • 1

    Tuck front lever

    3×10–15 s

    Knees to chest.

    Focus: Scapular depression

  • 2

    Advanced tuck

    3×8–12 s

    Hips higher, arms straight.

    Focus: Longer lever

  • 3

    One-leg FL

    3×5–8 s / leg

    One leg extended.

    Focus: Asymmetry

  • 4

    Straddle FL

    3×5–8 s

    Legs wide.

    Focus: Lever reduction

  • 5

    Full front lever

    3×3–5 s

    Full horizontal.

    Focus: Max strength

Training tips

Depress scapula, push down through hands, keep hips neutral.