Back Lever

Back Lever


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.

Muscle Group

Equipment Required

Back Lever Instructions

  1. Start by hanging from a pull-up bar with your palms facing away from you.
  2. Engage your shoulder blades and pull them down towards your hips.
  3. Slowly lift your legs up towards the bar, keeping them straight and together.
  4. Continue to lift your legs until your body is parallel to the ground.
  5. Hold this position for as long as you can, aiming for at least 10 seconds.
  6. To release, slowly lower your legs back down to the starting position.

Back Lever Form & Visual

Back Lever

Back Lever 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

Back Lever Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Glutes
  • Hamstrings
  • Abdominals

Back Lever Variations & Alternatives

  • Advanced tuck back lever
  • One leg extended back lever
  • Straddle back lever
  • Full back lever
  • Back lever pull-ups
  • Back lever raises
  • Back lever holds with added weight