ex_XP4LD4

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Waist · Body Weight

Front Lever Raise

advancedstrengthMale & female model

Front Lever Raise 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 3-4 sets of 8-12 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3-4 × 8-12
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

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 while keeping your body straight.
Continue lifting past horizontal until your feet rise above the bar.
Lower your body with control until you return to the hanging position, then repeat.

Form tips

Keep your arms straight throughout the movement.
Keep your core engaged during the lowering phase.
Avoid swinging or using momentum.
Exhale as you raise your body and inhale as you lower it.

Front Lever Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Resistance Band Lying Bent Knee Raise

Abs · beginner

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

Med Ball Toe Touches

Abs · intermediate

More abs exercises

Front Lever Raise to Hold

Crunch Leg Raise

Lying Leg Raise

Flat Knee Raise

Alternate Leg Raise

Captains Chair Leg Raise

Abs · beginner

Bodyweight Front Slam

Abs · intermediate

Captains Chair Straight Leg Raise

Abs · beginner

Front Lever Raise FAQ

What muscles does Front Lever Raise work?

Front Lever Raise 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?

You need only a pull-up bar.

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

Start with 3-4 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Front Lever Raise 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 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?

Other exercises for the abs include Resistance Band Lying Leg Raise, Resistance Band Lying Bent Knee Raise, Suspension Trainer With Grips Hanging Leg Hip Raise and Med Ball Toe Touches.

For developers

Use Front Lever Raise 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_XP4LD4" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_XP4LD4",
  "name": "Front Lever Raise",
  "model": "male",
  "counterpartId": "ex_W4IEHR",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_XP4LD4/mp4-720.mp4?…",
    "poster": "https://…/ex_XP4LD4/poster.jpg?…"
  }
}