Hold your body horizontal and facing the floor with your knees tucked, maintaining tension through the back. This is a timed static hold that emphasizes the muscles of the back.
How to do the Back Lever (Tuck)#
- Take a secure overhead grip with your arms straight.
- Tuck your knees toward your chest and brace your core.
- Depress and retract your shoulder blades as you lean back and rotate your torso until your body is roughly parallel to the ground.
- Keep your arms straight and your body compact while maintaining the tucked horizontal position for the desired time.
- Exit the hold under control by returning upright or releasing your legs from the tuck.
Muscles worked#
- Primary: Lats, Upper back, Abs
- Secondary: Chest, Front delts, Biceps, Forearms, Glutes
