ex_YJBSVB

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Waist · Body Weight

Front Lever Raise to Hold

advancedstrengthMale & female model

Front Lever Raise to Hold is an advanced isolation strength exercise that works the abs (waist), with the shoulders, upper back and hip flexors assisting. It needs only a pull-up bar. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Transversus Abdominis
Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Shoulders · Posterior Deltoids
Upper Back · Trapezius, Rhomboids
Hip Flexors · Iliopsoas
Triceps · Triceps Brachii
Forearms · Forearm Flexors, Forearm Extensors
Quadriceps · Quadriceps Femoris

How to do Front Lever Raise to Hold

Hang from a pull-up bar with an overhand grip, your arms straight, and your legs together.
Engage your core and raise your legs and torso together until your body is parallel to the floor.
Keep your arms and legs straight as you hold the horizontal position.
Slowly lower your body back to the hanging position, then repeat.

Form tips

Keep your body straight from your shoulders to your feet.
Keep your elbows fully extended throughout the movement.
Avoid swinging or using momentum.
Exhale as you raise your body and inhale as you lower it.

Front Lever Raise to Hold alternatives

Plate Hollow Hold

Abs · intermediate

Landmine Hollow Hold

Abs · intermediate

Dumbbell Crunch Hold With Legs Off

Abs · intermediate

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

More abs exercises

Front Lever Raise

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Hollow Hold

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Abdominal Crunches With Hold

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Hanging Oblique Knee Raise

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Suspension Trainer With Grips Hanging Knees to Elbows

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Suspension Trainer With Grips Hanging Straight Leg Hip Raise

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Alternate Leg Raise From Reverse Plank Position

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Resistance Band Lying Leg Raise

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Front Lever Raise to Hold FAQ

What muscles does Front Lever Raise to Hold work?

Front Lever Raise to Hold mainly works the abs in the waist (Rectus Abdominis, Transversus Abdominis, Latissimus Dorsi and Teres Major). The shoulders, upper back, hip flexors, triceps, forearms and quadriceps work as secondary muscles.

What equipment do you need for Front Lever Raise to Hold?

You need only a pull-up bar.

How many sets and reps of Front Lever Raise to Hold should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Front Lever Raise to Hold good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Front Lever Raise to Hold burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Front Lever Raise to Hold?

Other exercises for the abs include Plate Hollow Hold, Landmine Hollow Hold, Dumbbell Crunch Hold With Legs Off and Suspension Trainer With Grips Hanging Leg Hip Raise.

For developers

Use Front Lever Raise to Hold in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YJBSVB" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YJBSVB",
  "name": "Front Lever Raise to Hold",
  "model": "male",
  "counterpartId": "ex_TWJGAV",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_YJBSVB/mp4-720.mp4?…",
    "poster": "https://…/ex_YJBSVB/poster.jpg?…"
  }
}