Exercises / Intermediate
Front lever row to pike and negative
- Biceps
- Abs
- Hip Flexors
- Lats
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 4
- Equipment
- Pull up bar
01 / Steps
How to do it
In the bar, lift your legs and flex your hips to get into a rowing position.
Then extend your hips with your legs up to move into a pike position.
From there, lower a front lever negative for at least 3 seconds.
02 / Muscles
Muscles worked
Biceps
Abs
Hip Flexors
Lats
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength60
- Explosivity0
- Technique55
- Cardio0
- Mobility35
You may also like
Variations and exercises that train similar muscles.
BeginnerAssisted front lever with feet on the wall
Abs ∙ Lats ∙ Biceps
BeginnerDynamic butterfly stretch
Hip Flexors
BeginnerSkin the cat on rings
Abs ∙ Anterior Deltoid ∙ Hip Flexors
IntermediateOne arm hanging leg raises
Forearms ∙ Obliques ∙ Abs
IntermediateExplosive kettlebell deadlift
Quadriceps ∙ Calves ∙ Lats
IntermediateLong lunges
Quadriceps ∙ Glutes ∙ Hamstrings