Gymnastics · Calisthenics · Strength Training
Ring Front Lever
The ring front lever is a face-up, straight-body hold beneath the rings with your body parallel to the floor. It trains your back and core to keep your body rigid while your arms stay straight.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Hang beneath the rings with straight arms and your feet clear of the mat.
- Draw your knees toward your chest.
- Lift your hips until your tucked torso is horizontal, facing upward.
- Extend your legs until your shoulders, hips, and heels form one line.
- Hold this position parallel to the floor with your elbows straight.
- Bring your knees back toward your chest.
- Lower your hips into a vertical hang under control.
Form cues
- Pull the rings toward your hips.
- Keep your ribs down.
- Squeeze your glutes.
- Keep breathing through the hold.
Common mistakes
- Bending your elbowsUse a tuck progression that lets you support yourself without turning the hold into a row.
- Sagging hips or arched backShorten the hold when you can no longer maintain a level body line.
- Swinging into positionStart from a motionless hang so momentum does not carry you past the intended position.
- Shrugging toward your earsKeep your shoulders away from your ears rather than sinking into a passive hang.
Safety
Losing your grip or control can cause a fall onto your back or head. The long body position places substantial demand on your shoulders and elbows, especially when fatigue breaks your alignment.
- Check the anchors, straps, and ring buckles before each session.
- Set the rings only high enough for clearance above a landing mat.
- Build consistent, controlled tuck holds before attempting the full position.
- Exit the hold before your grip weakens; stop if you feel shoulder or elbow pain.
If you have current or recurring shoulder, elbow, or wrist symptoms, consult a physiotherapist before attempting full holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Gymnastics Rings
- Resistance Band (optional)
Sets and reps
- Sets
- 3–4
- Target
- 5–10 seconds
- Rest
- 2 min
Choose a progression that allows you to hold the position steadily for the full target.