Back lever Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Pectoralis Major Clavicular Head, Deltoid Posterior, Trapezius Lower Fibers, Pectoralis Major Sternal Head, Latissimus Dorsi, Teres Major, Deltoid Lateral, Infraspinatus, Trapezius Middle Fibers, Deltoid Anterior, Teres Minor, Gluteus Maximus, Hamstrings
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8
- Alternate Names
- Horizontal hold
How to: Back lever
- Begin by hanging from a bar with a wide overhand grip.
- Lift your legs up and back while pulling your shoulders down, aiming for your body to be parallel to the ground.
- Hold the position, making sure your body remains straight without sagging.
- Maintain this position for as long as possible before lowering back to the starting position.
Common Mistakes
- Not keeping the body straight, leading to sagging or arching.
- Failing to engage the core, which can strain the lower back.
- Using momentum rather than controlled movements.
Modifications
- Use a resistance band for support when starting out.
- Limit the range of motion until sufficient strength is developed.
Tips
- Ensure your body is in a straight line from head to toe.
- Engage your core muscles to maintain stability.
- Practice progressions like the tuck back lever to build strength.
Back lever Alternatives
Tags
back
strength
core
bodyweight
advanced
horizontal