Back lever

Category

Calisthenics

Difficulty

Advanced

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Latissimus Dorsi, Erector Spinae

Secondary muscles

Deltoids, Biceps Brachii, Triceps Brachii

How to do it

1. Start by hanging on a bar with your arms extended overhead, hands placed shoulder-width apart, and your palms facing forward.
2. Pull yourself up until your head is facing the floor and your legs are overhead.
3. Pass your legs under the bar and align your body in a straight line from head to toe and parallel to the floor.
4. Hold this position for a suitable duration.

Form tips

• Focus on engaging your core and glutes to maintain a straight line from head to heels.
• Ensure your grip on the bar is firm and secure to provide stability and prevent slipping.
• Breathe steadily and evenly to help maintain the hold and reduce tension.