Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
AdvancedIsolationBodyweight
Front Lever
Abs · Core
4
sets
8–12
reps
1m 15s
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
Bend your knees and tuck them towards your chest.
- 4
Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
- 5
Hold this position for as long as you can, aiming for a full front lever position.
- 6
To release, slowly lower your legs back down and return to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
lats
Secondary
latsshouldersforearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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