Step by step instructions, muscle activation and variants for the Ring Back Lever.
The Ring Back Lever is an advanced gymnastics skill performed on rings where the body is held horizontally face-down, arms straight and close to the body. The lower back, glutes, and core work intensely to maintain the rigid horizontal position against gravity.
Common mistakes content is coming soon.
The Ring 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.