10 Best Front Lever Alternatives for Building Core Strength

Ranked Front Lever Alternatives

10 substitutes, ranked by how closely each one matches the Front Lever on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Back Lever

   80% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the upper back rather than the abs.

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and pull your shoulder blades down and back.
   3. Bend your knees and tuck them towards your chest.
   4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
   5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
2. Play demonstration

   2. Front Lever Reps

   75% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
   2. Engage your core and pull your shoulder blades down and back.
   3. Keeping your body straight, lift your legs up until they are parallel to the ground.
   4. Hold this position for as long as you can, aiming for 10-20 seconds.
   5. Slowly lower your legs back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
3. 

   3. London Bridges

   65% match

   • Lats
   • Other
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the abs.

   How to perform this exercise

   1. Attach a climbing rope to a high beam or cross member. Below it, ensure that the smith machine bar is locked in place with the safeties and cannot move. Alternatively, a secure box could also be utilized.
   2. Stand on the bar, using the rope to balance yourself. This will be your starting position.
   3. Keeping your body straight, lean back and lower your body by slowly going hand over hand with the rope. Continue until you are perpendicular to the ground.
   4. Keeping your body straight, reverse the motion, going hand over hand back to the starting position.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: lying on your back, not hanging
   • Balance: easier to stay steady on than the Front Lever
4. Play demonstration

   4. Muscle-up (On Vertical Bar)

   65% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the lats rather than the abs.

   How to perform this exercise

   1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
   4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
   5. Pause for a moment at the top, then slowly lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
5. Play demonstration

   5. Bodyweight Standing Row

   65% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: standing, not hanging
   • Balance: easier to stay steady on than the Front Lever
6. Play demonstration

   6. Skin The Cat

   65% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by hanging from a bar with your arms fully extended and your body relaxed.
   2. Engage your core and lift your legs up, bringing your knees towards your chest.
   3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
   4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
   5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
7. Best match

   Play demonstration

   7. Full Maltese

   65% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   It still works the abs, through a different movement.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
   2. Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
   3. Engage your core and hold this position for a few seconds.
   4. Return to the starting position by pushing through your feet and standing back up.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Front Lever
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
8. Play demonstration

   8. Straddle Maltese

   65% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pair of rings with your arms fully extended and your body in a straight line.
   2. Spread your legs wide apart, forming a straddle position.
   3. Engage your core and slowly lower your body until your arms are parallel to the ground.
   4. Hold this position for a few seconds, then push yourself back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Front Lever
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: hanging, the same as the Front Lever
9. Play demonstration

   9. Elevator

   63% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: upper back, not abs
   • Equipment: bodyweight only, the same as the Front Lever
   • Body position: standing, not hanging
   • Balance: easier to stay steady on than the Front Lever
10. Play demonstration

    10. Suspended Row

    63% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: lats, not abs
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: hanging, the same as the Front Lever
    • Balance: easier to stay steady on than the Front Lever