Step by step instructions, muscle activation and variants for the Back Lever.
The back lever is an advanced gymnastics skill in which the body is held horizontally beneath a bar or rings, face down, with arms fully extended overhead. It demands exceptional strength in the lats, posterior chain, and core to maintain a rigid, parallel-to-the-ground position.
Common mistakes content is coming soon.
The Back Lever is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.