What is Back Lever Tuck?

The Back Lever Tuck is a ring-based calisthenics hold where you tuck your knees and rotate into an inverted back lever position. It primarily targets the back, shoulders, and biceps, and is a medium-level skill requiring shoulder stability, scapular control, and strong core engagement.

How to Do Back Lever Tuck

  1. Grip the rings: Grip the rings firmly (false or neutral grip), arms straight; depress and protract your scapula to lock shoulder blades before initiating movement.
  2. Tuck and brace: Pull knees tightly to your chest, posteriorly tilt the pelvis and brace the core and glutes to prevent lumbar arching during inversion.
  3. Initiate inversion: Slowly pull hips upward while rotating the rings so palms face away; keep elbows locked and control the movement through the shoulders.
  4. Reach horizontal hold: Stop when hips align with shoulders and maintain a tight tuck; hold with scapula protracted, arms straight, breathing steady, and stop before form breaks.
  5. Controlled return: Retrace the movement by pulling the rings to your hips, rotate back slowly, lower with control and keep scapular engagement until fully upright.

Muscle Groups

Biceps, Shoulders, Back

Description

Grip the rings, tuck your knees to your chest and pull your hips up to an inverted postion.
Depress and protract your scapula, arms straight, core braced. Maintain a posterior pelvic tilt and keep your knees tucked in tight.

Slowly pull your hips through, rotating the rings so your palms are facing away from you. descend with control, lowering until your hips are level with your shoulders.

Stay engaged, & hold for time, stopping before form breaks down. Pull yourself smoothly back through the rings, by pulling the rings to your hips and further protracting your scapula.

It's a good idea to film yourself, or have somebody spot you, to check hip position as you develop your spatial awareness in the back lever position.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Back Lever Tuck?

The Back Lever Tuck builds posterior chain strength, shoulder stability, scapular control, and core tension, improving ring skills and static holding ability. It also enhances proprioception and transitions toward harder holds like the full back lever or advanced ring skills.

What common mistakes should I avoid with the Back Lever Tuck?

Common mistakes include scapular collapse, letting the hips sag, extending the legs too early, using poor grip, and rushing the descent. Focus on scapular depression/protraction, posterior pelvic tilt, tight tuck, and slow controlled movements to maintain safe form.

How can I progress to a full back lever or regress if it's too hard?

Progress by increasing hold time and moving from tuck to advanced-tuck, one-leg tuck, and eventually full back lever. Regress with band-assisted holds, elevated ring rows, or partial negatives. Consistent scapular and core strength work speeds safe progression.