Tier 3 · Advanced statics · Pull

Front lever progression

The front lever is the benchmark of pulling strength. It requires strong lats, a solid core and straight-arm strength that takes time to build. Train it 2–3 times a week with short quality holds and front lever rows.

The 6 steps to the front lever

Move to the next step only when you hit the target with clean form, 2–3 sessions in a row.

0/6 unlocked

Active hang + scap pulls3 × 10Depress your shoulders without bending the arms.
Tuck front lever3 × 15 sKnees to chest, hips at bar height, arms straight.
Advanced tuck3 × 12 sPush hips back until your back is flat.
One-leg front lever3 × 8 sOne leg extended, the other tucked.
Straddle front lever3 × 6 sBoth legs straight and wide.
Full front lever3 × 5 sLegs together, body perfectly horizontal.

Tick a step once you hit its target. Progress is saved in this browser.

Related skills

Tier 2

Muscle-up progression

Pull yourself from a hang to above the bar in one explosive movement.

Tier 2

Back lever progression

Hold your body horizontal, face down, below the bar.

Tier 4

Planche progression

Balance your whole body horizontally on your hands, feet off the ground.