Back · Leverage Machine
Hanging Front Lever Hold
How to do the hanging front lever hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Expert
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Hang from a bar with an overhand grip and arms straight. Pull your shoulders down and back, brace hard, and raise your whole body until it forms a straight horizontal line, parallel to the floor with your legs fully extended. Hold this full lever position without bending at the hips or knees.
- 1Feel your lats and lower back hold your entire body flat
- 2Keep every muscle from shoulders to toes locked rigid
- 3Drive your shoulders down to anchor the position
Common mistakes
- Don't let your hips or legs drop out of the line
- Avoid bending your arms; keep them straight and tense
- Don't bend at the hips; hold one straight body line
Muscles worked
The hanging front lever hold mainly works the lats, lower abs, forearms, lower back, lower traps, upper abs, and glutes, with the triceps, mid traps, obliques, rear delts, biceps, quads, hamstrings, and hip flexors assisting.
- LatsPrimary
- Lower AbsPrimary
- ForearmsPrimary
- Lower BackPrimary
- Lower TrapsPrimary
- Upper AbsPrimary
- GlutesPrimary
- TricepsSupport
- Mid TrapsSupport
- ObliquesSupport
- Rear DeltsSupport
- BicepsSupport
- QuadsSupport
- HamstringsSupport
- Hip FlexorsSupport
- Mid ChestMinor
- Upper TrapsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the hanging front lever hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.