Skill progressions
Front lever progression workout
For people who can do several strict pull-ups. Find your step on the ladder and hold for about half to two-thirds of your best clean hold, adding up to about 30 to 60 seconds of holding. Do it 2 or 3 times a week, first in your session, and end each hold before your hips drop or your elbows bend. No trial has tested a front lever programme: the steps follow coaching practice, and the doses are our starting point.
Warm-up
- Bar hang2 × 20 to 30 sIntermediate · Forearms, Back, Shoulders · 3D demoShoulders active, not shruggedEasier: Exercise ball pyramid drapeHarder: One-arm dead hang
- Scapular pull-up2 × 8Intermediate · Back, Shoulders, Forearms · 3D demoHold the top for a secondEasier: Assisted pull-up (machine)Harder: Pull-up
- Hollow body hold2 × 20 sIntermediate · Abs, Hip flexors · 3D demoThe body line the lever holdsEasier: Dead bugHarder: Dragon flag
The ladder (pick your step)
Rest 2 min
- Tuck front lever4 to 6 holds of 5 to 12 sAdvanced · Back, Abs, Shoulders · 3D demoTuck first, then the advanced tuck with a flat back. Lower into it slowly from an upside-down hang if you canEasier: Inverted rowHarder: Front lever
- Front lever3 to 5 holds of 3 to 8 sExpert · Back, Abs, Shoulders · 3D demoOnly once a 15 to 20-second advanced tuck is steady: one leg straight first, then a straddle, then legs togetherEasier: Tuck front lever
Strength
Rest 2 to 3 min
- Inverted tuck row2 to 3 sets of 3 to 8Advanced · Back, Biceps, Abs · 3D demoInverted tuck rows, stopping with 1 or 2 reps in reserveEasier: Inverted rowHarder: Back lever
- Pull-up3 × 3 to 8Advanced · Back, Biceps, Forearms · 3D demoStop 1 to 3 reps shortEasier: Assisted pull-up (machine)Harder: Weighted pull-up
- Hanging knee raise2 × 8 to 10Intermediate · Abs, Hip flexors, Forearms · 3D demoNo swingingEasier: Reverse crunchHarder: Hanging straight-leg raise
Tips
- Train it 2 or 3 times a week, not on consecutive days, before your other pulling.
- Retest your best hold every 2 to 4 weeks, and move up a step when it reaches about 15 to 20 seconds. That rule is our starting point; coaching sources differ.
- An ache at the front of the elbow that's still there the next morning: go back a step for a week. A pop with sudden pain, bruising or a bulge in the upper arm needs an urgent treatment centre or A&E the same day.
- Keep breathing through every hold; don't strain with your breath held.
- Can't do a pull-up yet? Start with the first pull-up workout.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More skill progressions
Push-up progression workout
Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or box
Pull-up progression workout
Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A step
Handstand progression
Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.
25 minAdvanced8 movesA wallQuestions people ask
How long does the front lever progression workout take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Pull-up bar, A step. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for me?
It is written at intermediate level. 8 of its 8 moves have an easier option listed beside them; use them freely.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.