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Back Lever

Step by step instructions, muscle activation and variants for the Back Lever.

HardRear shouldersTrapezius

About this exercise

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.

How to Perform

  • Hang from a pull-up bar or gymnastics rings with an overhand grip
  • Tuck your knees to your chest and rotate your body backward beneath the bar
  • Gradually extend your legs as your strength develops, working toward a fully horizontal position
  • Keep your arms straight and your body in a rigid plank, face toward the ground
  • Hold the position for the target duration while maintaining full-body tension
  • Carefully reverse the rotation to return to a hang

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle backLower back
Secondary
GlutesHamstringsFront shouldersSide shouldersUpper chestMiddle chest

Common Mistakes

Common mistakes content is coming soon.

About the Back Lever

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.

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