Hanging Front Lever Raise
- Zielmuskel
- —
- Equipment
- Leverage machine
- Körperregion
- Waist
- Typ
- Strength
The hanging front lever raise is an advanced bodyweight core exercise that targets the abs (rectus abdominis) while heavily loading the lats to keep the torso rigid and horizontal. Hanging from a pull-up bar on a leverage apparatus, you raise your straight body toward parallel with the floor, building the straight-arm pulling and trunk strength needed for the full front lever.
Hanging Front Lever Raise: So führst du sie aus
- 1Take an overhand grip on the pull-up bar of the leverage apparatus, hands roughly shoulder-width apart, and hang with your arms straight.
- 2Brace your core, squeeze your glutes, and depress your shoulders so your shoulder blades are pulled down and back.
- 3Keep your arms locked straight and pull the bar toward your hips, driving with your lats rather than bending the elbows.
- 4Raise your legs and hips together as one rigid line until your body approaches horizontal, parallel to the floor.
- 5Pause briefly at the top, keeping your hips level and your toes pointed, without letting your lower back sag.
- 6Lower under control back toward the vertical hang, resisting the descent the whole way.
- 7Reset your shoulder position and repeat for your target reps, then step down safely from the bar.
Technik-Tipps
- Keep your arms perfectly straight throughout — the front lever is a straight-arm movement driven by the lats, not a pull-up.
- Maintain a hollow-body position by tucking your pelvis and bracing your abs so your spine stays neutral instead of arching.
- If the full straight-leg raise is too hard, tuck your knees toward your chest to shorten the lever, then gradually extend as you get stronger.
- Move slowly and own each rep; controlling the lowering phase builds the strength that carries over to holding a static front lever.
Häufige Fehler
- Bending the elbows and turning the movement into a pull-up, which removes load from the lats and core that the exercise is meant to train.
- Letting the lower back arch and the hips sag, which strains the spine and breaks the rigid line you need for the lever.
- Swinging or using momentum to throw the legs up, which cheats the rep and reduces the tension on the abs.
- Shrugging the shoulders up toward the ears instead of keeping them depressed, which weakens the position and stresses the shoulder joint.
Häufig gestellte Fragen
What muscles does the hanging front lever raise work?
It mainly works the abs (rectus abdominis) to keep the torso rigid, with the lats doing heavy work to hold the body horizontal. The lower back and hip flexors assist in keeping the line straight and raising the legs.
Is the hanging front lever raise good for beginners?
No — it is an advanced movement that needs significant straight-arm pulling and core strength. Beginners should first build hanging leg raises and tuck front lever holds before attempting full straight-body raises.
How do I make the front lever raise easier?
Shorten the lever by tucking your knees to your chest, then progress to one leg extended, then both legs. The longer and straighter your body, the harder the raise becomes.
How many sets and reps should I do?
Because it is so demanding, keep reps low: 3–5 sets of 3–6 controlled reps is a sensible range. Stop a set once your form breaks or your arms start to bend.
