Back Lever

Muscles

Lats, Abs, Lower back

Equipment

Pull-up bar

Logged as

Timed hold

How to

1. Hang from the bar and pull into an inverted tuck position.
2. Rotate your body under the bar so your chest faces the floor.
3. Extend your hips and legs toward a straight, horizontal line.
4. Hold with straight arms and a tight core, breathing steadily.

Form cues

• Point your toes to keep the line long.
• Turn your gaze down toward the floor, not ahead.
• Keep your grip active instead of just hanging on it.

Common mistakes

• Hips pike instead of staying level with the shoulders. Squeeze your glutes to bring your hips back in line.
• Arms bend under the bodyweight. Push the bar away to keep your arms straight.
• Body swings on the way into the hold. Rotate slowly and control the entry, then settle.

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