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 Tuck Back Lever#
- 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 (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
- Secondary: Chest (Pectoralis Major), Front delts (Anterior Deltoid), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Glutes (Gluteus Maximus)
