What is Back Lever Tuck Advanced?

The Back Lever Tuck Advanced is a ring-based holding skill where you tuck your knees and raise hips into a horizontal inverted position. It primarily targets the shoulders, back and glutes and is a medium-difficulty pull movement requiring scapular protraction and strong core tension.

How to Do Back Lever Tuck Advanced

  1. Set ring height: Adjust rings so they hang roughly shoulder-width and high enough to allow full extension without feet touching the ground; check ring stability before starting.
  2. Grip and prepare: Rotate rings so palms face away, grip firmly, straighten arms, depress and protract scapula while engaging the core and glutes.
  3. Tuck and lift: Tuck knees to chest and pull hips up toward the rings until your torso approaches an inverted position, keeping arms locked and legs tight.
  4. Protract and hold: Fully protract the scapula and maintain a flat back, braced core, and tension through shoulders and glutes while holding the position for time.
  5. Open hips to 90°: Slowly open your hips until your body forms a straight line horizontal to the ground; avoid arching the lower back during the transition.
  6. Descend with control: Lower hips smoothly by tucking knees slightly and controlling scapular movement; stop the set before form breaks and exit safely by pulling through the rings.

Muscle Groups

Shoulders, Glutes, 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 are straight, brace your core, keep your legs tight.

To progress on from our initial tuck position, open your hips to form 90 degrees with your body.

Maintain this position, and descend with control. If you find this to challenging, descrease the intensity by tucked your knees in. Don't allow your back to arch.

Rotate the rings so your palms are facing away from you, and lower your hips so they are level with your shoulders. Your back should be flat. Be sure to maintain tension and Scapula Protraction throughout.

Hold for time, stopping before form breaks down. Pull yourself smoothly back through the rings, by tucking your knees tightly and by 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 Advanced?

This hold builds shoulder stability, scapular control, posterior chain strength and core tension. It improves body awareness on rings and transfers to other advanced pulling and gymnastic skills.

What common mistakes should I avoid?

Avoid letting the lower back arch, collapsing the scapula, bending the arms, or rushing the hip opening. These errors increase injury risk and reduce hold efficiency—prioritize slow controlled reps.

How can I progress or regress this skill?

Regress by keeping a tighter tuck, using higher ring support, or performing negatives. Progress by extending hips toward a full back lever, increasing hold time, or adding straight-leg variations.