Hold your body horizontal and face-down while suspended from gymnastic rings or a pull-up bar, using the lats and upper back to support a straight-line hold.
How to do the Back Lever#
- Grasp rings or a pull-up bar with fully extended arms and hang at full extension.
- Retract and depress your shoulder blades to stabilize your shoulders.
- Lean your torso forward and raise your legs until your body is parallel to the ground.
- Tighten your lats and brace your core to maintain a straight line from head to heels.
- Keep your legs together with toes pointed and breathe steadily while holding the position for time.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Chest (Pectoralis Major), Abs (Rectus Abdominis)
- Secondary: Front delts (Anterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Glutes (Gluteus Maximus), Lower back (Erector Spinae)
Common mistakes#
- Bending the elbows instead of keeping the arms straight.
- Allowing the hips to sag or lift, breaking the horizontal line.
- Letting the shoulders shrug or protract rather than staying depressed and stable.
- Relaxing the legs or separating them, losing full-body tension.
