What is Back Lever?

The Back Lever is an advanced calisthenics hold where you hang horizontally with your body parallel to the ground, facing down. It primarily targets the back, core and shoulders while engaging lats, glutes and hamstrings. Difficulty: Insane level — requires strong scapular control and full-body tension.

How to Do Back Lever

  1. Grip the bar: Use a secure overhand grip on a bar or rings, thumbs wrapped. Keep wrists neutral, engage scapula and brace shoulders before initiating movement.
  2. Skin the cat: Pull knees to chest and rotate through the shoulders to bring legs over the bar, moving slowly and controlling each inch to protect the joints.
  3. Legs over bar: Extend hips so legs clear the bar and torso hangs below; maintain a hollow position, tight core, and full-body tension to stabilize alignment.
  4. Straighten and brace: Slowly straighten the body, squeeze glutes and hamstrings, pitch the chest forward and lock the shoulders to reach a parallel line to the floor.
  5. Lower with control: Lower one inch at a time while holding full tension; if form breaks, return to a tuck or skin-the-cat and rest before retrying.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grab the bar with an overhand grip. Jump into a ball pulling yourself in a skin-the-cat (hanging using the rings and rotating the entire body through) manner.
As a starting position, get your legs over to the other side of the bar.

Straighten the whole body so that you are hanging almost completely upside down with your legs above the bar and your torso below.

Now start to lower yourself carefully one inch at a time while pitching your chest forward. The key point is to get your body parallel to the floor with your hips directly under the bar.

Remember to contract your lower back, abs, glutes, and hamstrings while performing this move. Your arms make only one small part of the equation.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Back Lever?

The Back Lever builds posterior chain strength, shoulder stability, scapular control and core tension. It improves body awareness, grip endurance and overall pulling power useful for advanced calisthenics and gymnastics skills.

What common mistakes should I avoid when training the Back Lever?

Avoid arching the lower back, letting hips sag, using excessive swinging, or relying solely on arm strength. Neglecting scapular engagement and rushing progressions increases injury risk—prioritize control and mobility work.

How can I progress to a full Back Lever or use alternatives?

Progress via skin-the-cat, German hang, tuck back lever, advanced tuck, and one-leg variations. Use negatives, scapular pulls, rows and ring work. Increase hold times gradually and address shoulder mobility and posterior chain strength.