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Hanging Front Lever Raise

Step by step instructions, muscle activation and variants for the Hanging Front Lever Raise.

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About this exercise

The hanging front lever raise is an advanced calisthenics skill performed on a pull-up bar. Starting from a dead hang, you engage your entire core and lats to raise your body into a horizontal front lever position with arms fully extended. It demands exceptional core tension, lat strength, and full-body coordination.

How to Perform

  • Grip a pull-up bar with an overhand grip at shoulder width and hang with arms fully extended
  • Engage your core, squeeze your glutes, and press your legs together to create full-body tension
  • Depress and retract your shoulder blades, then press the bar away from you
  • Raise your legs upward while simultaneously lowering your torso until your body is horizontal and parallel to the floor
  • Hold the front lever position momentarily with a completely straight body
  • Lower your body back to the dead hang in a controlled manner

Muscle Activation

Primary
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About the Hanging Front Lever Raise

The Hanging Front Lever Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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