← Back to library
Last updated March 5, 2026
LatsAbs
Front Lever Hold
Hang from a bar and hold your body perfectly horizontal with arms straight. A demanding isometric hold targeting lats and core.
Quick facts
- Level
- Advanced
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsAbsDeep Abs / Core
Secondary
Front ShouldersRear ShouldersGlutes (max)Quads
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Pull Up Bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Grip a pull-up bar with an overhand grip at shoulder width.
- Start from a dead hang with arms fully extended.
- Step 2Execution
- Engage your lats and depress your shoulders.
- Pull your body upward and forward into a horizontal position.
- Squeeze your glutes and point your toes to maintain a rigid body line.
- Hold the position with your body parallel to the ground.
- Step 3Tips
- Start with tucked or one-leg variations if you cannot hold the full position.
- Focus on lat engagement and shoulder depression throughout.
- Keep breathing steadily despite the intense core demand.
Alternatives & variations
Explore similar movements targeting the same muscles.
_Waist__medium_1.png&w=3840&q=75)
