The back lever is a gymnastics exercise where the body is held parallel to the ground while hanging from a bar or rings, with the arms straight and the shoulders engaged. The exercise requires significant upper body and core strength, as well as body control and stability.
Type
Strength
Equipment
No Equipment
Difficulty
Advanced
Key Benefits
- Strengthens the back, shoulders, and core muscles
- Improves body control and balance
- Increases flexibility in the shoulders and back
- Helps to prevent and alleviate back pain
- Challenges the mind and body to work together
How to perform
- Start by hanging from a pull-up bar with your palms facing away from you.
- Engage your shoulder blades and pull them down towards your hips.
- Slowly lift your legs up towards the bar, keeping them straight and together.
- Continue to lift your legs until your body is parallel to the ground.
- Hold this position for as long as you can, aiming for at least 10 seconds.
- To release, slowly lower your legs back down to the starting position.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Abs
Primary