Core Workout in ONE Exercise: The Front Lever
Summary
Jeff Cavaliere of ATHLEAN-X argues that the Front Lever is the single best core exercise available. He redefines “core” beyond just the abs to include all muscles attaching to the pelvis and trunk, emphasizing that engaging the lats and glutes together is the key to successfully performing — and benefiting from — this movement.
Key Points
- The core is more than just abs — it includes all muscles that attach to the pelvis and trunk, and training them together is essential for true core strength.
- The lats are your biggest core muscle, attaching down into the hips, and are the primary driver of the Front Lever when engaged correctly.
- The glutes are also a core muscle and must be actively squeezed throughout the movement to maintain proper position.
- Most people fail the Front Lever because they try to use only their abs instead of coordinating the lats, glutes, and abs simultaneously.
- The straight arm pulldown movement pattern is what activates the lats during the Front Lever — even though the bar doesn’t move, you apply that same force intent.
- Combining all three muscle groups (lats, glutes, abs) makes the exercise significantly more achievable and dramatically more effective.
- Training this way reflects an athletic approach — using multiple muscle groups together rather than isolating individual ones.
Exercise Details
Front Lever
Target Muscles
- Latissimus dorsi (lats)
- Glutes
- Abdominals / trunk stabilizers
Proper Form Cues
- Hang from a bar and aim to bring the body parallel to the ground — straight as a plank
- Do not use the arms to pull the body into position
- Initiate by applying a straight arm push-down force (pushing away from the bar) to engage the lats
- Once the legs rise, squeeze the glutes hard
- Simultaneously brace the abs to stabilize the entire trunk
- All three cues — lat engagement, glute squeeze, ab bracing — should happen at the same time
Common Mistakes to Avoid
- Relying solely on the abs and neglecting the lats and glutes
- Trying to pull the body up with bent arms rather than driving through straight-arm lat force
- Failing to actively squeeze the glutes, which destabilizes the pelvis and hips
Sets/Reps
- No specific sets or reps mentioned; focus is on achieving and holding the position with correct muscle coordination