Hold your body horizontal while facing the ground with your legs spread in a straddle, keeping tension in the back throughout the static hold. This is a timed isometric back-focused hold.
How to do the Straddle Back Lever#
- Start from a supported hang or an inverted position with your arms fully extended under the support.
- Rotate and lower your torso so your body comes level and faces the ground.
- Open your legs into a wide straddle and fully extend them so your body forms a straight line.
- Engage your back and core to keep the body rigid and maintain the horizontal hold for the target time.
- To finish, draw your legs in and control the movement back to the starting position before releasing.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
- Secondary: Lower back (Erector Spinae), Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Triceps (Triceps Brachii)
Common mistakes#
- Bending the arms instead of keeping them straight.
- Letting the hips drop so the body loses a straight line.
- Failing to spread the legs fully into a straddle.
- Holding your breath during the hold.
