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Front lever is a skill that involves each and every muscle of your upper body, including some parts of  the lower body such as the glutes.

Most of the skills that are included in the bodyweight training method such as planches, front and back levers, flags, 1 arm  pull-ups, Handstand pushups are driven from one key area from the upper body or to be more precise from the back.

The SCAPULA position is probably the most underestimated position that every person who wants to perform big with the calisthenics  should FIRST learn.

Learning the SCAPULA position is not a big process, but has a HUGE role in getting your first Planche or a lever or even the 1 arm pull-up.

To know better about what I’m on in this paragraph, you can check these three following videos in which you will see the exact execution of  this position and the proper way of learning it.

But, let’s get back to our topic for today.

Levers, levers, levers…

Since I started doing calisthenics my main goal was getting the muscle-up, 1 arm pull-up and of course, the front, and the back lever.

I can say I had difficulties with the 1 armed pullup, but there I first noticed the true importance of the SCAPULA position where I needed to  retract the scapula so I can pull off my arm.

Since I started practicing the scapula position on a daily basis I saw great improvements in my front lever and handstand.

Enough for the scapula position.

The second important part of the front lever is the core, especially your lower back and glutes.

Squeezing both the glutes and the lower back muscles will keep you in a line and a straight position like in the picture below.

Perfect Form

What I personally like about the gymnastic rings is the stability that you will need to focus on when performing a front lever.

So, what should every trainee do in order to achieve a  gymnastic ring front lever?

Well, practicing the movement 3 times in a week can be a game changer.

The more you practice; the better you will be at it. Back in the days when I was focusing on getting my first muscle-up, I was practicing it for 14 days in a row. That’s called DEDICATION.

You got to be dedicated to the front lever until you get your first quality repetition. From then on, you can lower the effort and slowly progress to some harder variation (example 1 arm front lever).

Many people are targeting the ABS as the main muscle group involved in the front lever, but trust me they are terribly wrong.

I don’t say the ABS are not involved in the front lever, especially the lower abdominals, but what I do say is that I already mentioned the key areas that first should be targeted before targeting the ABS.

There has already been an introduction of the front lever on our site, so I thought about teaching you how to build your own program so you can master this calisthenic skill.

You should always start with one or two main exercises that should have your main focus, and continue with accessory exercises.

So let’s say SCAPULA Pull-up is one main exercise and the second one SCAPULA Hold.

The accessory exercises would be Tuck Roll1 Legged out Roll, and also 1 exercise focusing on the isometric holds, tuck hold or straddle hold or any other variation based on your strength level.

The program should end  with targeting the glutes by doing the bridges and isometric bridges for which I will give you a perfect example of  by sharing a video of the professional NBA player Goran Dragic.

Also, we should not forget about the other core muscles such as the ABS and lower back.

So now that I summarized everything, it’s time to show you an example of one Front Lever program.

***Note that before proceeding with this program you should be able to perform a couple of sets of 15 repetitions of pull-ups without a problem (full range of motion).



  1. Scapula work (Learn the scapular pullup)3 – 4 sets of 6 – 12 repetitions
  2. Scapula hold– 6 sets of max holds
  3. Wide pull-ups slow negatives (hold for couple of seconds at the top) – 4 x 6 – 10
  4. Tuck Roll1 legged Front Lever Roll – 4 x 6 – 10
  5. Tuck Hold1 legged Front Lever Hold – 4 x 5 – 20 Sec holds
  6. Glutes activation(check 8:00 minute)
  7. Lower back (Reverse hyper)– 5 x 15
  8. ABS (Your choice, preferable Knee Raises and L-Hold for time) – Knee Raises(4 x 12 – 20), L-Holds  4 x 10 + (Increase every week)


 Push routine (muscle-ups, pushups, dips or whatever you choose)



  1. Scapula Holds – 6 sets of 10 Sec + holds
  2. Tuck Hold (or Straddle FL Hold If you are more advanced or Advanced Tuck Hold) –  4 – 7 sets of 5 – 20 Sec holds
  3. L- Holds – 5 x 10 Sec + holds
  4. Wide Pull-up On Top Hold – 4 x 5 (hold as much as you can)
  5. V-Hold on the ground – 4 – 20 –  45 hold (Hollow Body)
  6. Laying on Stomach Superman Hold – 4 x 10 – 20 Sec holds
  7. Glut Holds – 2 legged 1 minute x 3 sets, 1 legged 30 – 45 seconds x 2 sets (R/L)
  8. Full FL Rolls 4 x 5 – 10 (FINISHER)


 (Muscle-ups, Pushups, Dips or whatever you choose)

Friday – REST



  1. Scapula work (Learn the scapular pullup)3 – 4 sets of 6 – 12 repetitions
  2. Scapula hold– 6 sets of max holds
  3. Wide pull-ups slow negatives (hold for a couple of seconds at the top) – 4 x 6 – 10
  4. Tuck Roll1 legged Front Lever Roll – 4 x 6 – 10
  5. Tuck Hold1 legged Front Lever Hold – 4 x 5 – 20 Sec holds
  6. Glutes activation(check 8:00 minute)
  7. Lower back (Reverse hyper)– 5 x 15
  8. ABS (Your choice preferable knee raises and L-Hold for time) – Knee Raises(4 x 12 – 20), L-Holds  4 x 10 + (Increase every week)

Sunday – REST

** This routine should be followed for no more than 4 weeks before changing it up.

I’ve written Tuck Roll/ 1 legged Front Lever Roll because I want you to know that you can choose the variations depending on your strength and level. To see the step by step variation for the front lever visit *** LINK LINK LINK *** (Front Lever).

I personally experienced great improvements in my front lever of this program and that’s why I thought about sharing it with you.

Follow this 4 week program and unleash your true potential.

In some of the videos, you will see that exercises are performed on a pull-up bar. The position is the same every time you focus on keeping the right form and involving the scapular contraction, no matter if it’s on a pull-up bar or on gymnastic rings. Make sure you stretch and go through a proper warm-up before you start your workouts. It will help you in a long run, keeping you injury free. I look forward to hearing your personal experiences from this program. Share pictures or tape videos and share them with me. I would love to see you get your first gymnastic rings front lever. At the same time if you find hard to understand something from this post, feel free to ask in the comment section below. I will reply as soon as I can.

But what if I can’t do some of these exercises? 

That’s probably the question most of you are asking yourself. 

Lack of personalization is hurting your training performance. It’s a FACT

Imagine if some of these exercises above were too hard for you. Your body will try to compensate with a poor form, movement dysfunction and possibly risk injury if it’s too challenging. And now imagine if some of these exercises were too easy they wouldn’t challenge your muscles to grow – you’d simply be wasting your time.  This is why we created The Movement Athlete: to offer a fully personalized training program reflecting exactly where your level is for optimal performance.

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