Also known as: back lever tuck, tucked back lever, ring back lever, tuck back lever, backlever tuck

What is Back Lever Tuck Advanced?

Back Lever Tuck Advanced is a medium-difficulty ring skill where you tuck the knees and extend hips to a 90° back-lever position. It primarily targets the shoulders, upper back and glutes while demanding strong scapular control and core tension.

How to Do Back Lever Tuck Advanced

  1. Set ring height: Adjust rings to waist or chest height, inspect straps and anchors for safety, and ensure rings move freely before starting.
  2. Assume starting grip: Grip rings with palms facing away, hang with straight arms, depress scapula and engage shoulders before initiating the tuck.
  3. Tuck and pull: Tuck knees tightly to your chest, pull hips up, protract the scapula and maintain rigid core and glute tension.
  4. Open hips to 90°: Slowly open hips until torso forms about 90° with legs, keeping the back flat, arms straight and scapula protracted.
  5. Hold with control: Hold the position while breathing steadily, stop before form breaks down, avoid arching the back or letting hips drop.
  6. Exit safely: Tuck knees, pull smoothly back through the rings to upright, then lower to a hang; film or use a spotter when learning.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Back Lever Tuck Advanced?

The Back Lever Tuck Advanced builds shoulder and upper-back strength, glute and core tension, and scapular stability. It improves ring-specific pulling control, body alignment awareness, and carries over to other static skills and dynamic pulling variations when practiced with proper progression and control.

What common mistakes should I avoid?

Common mistakes include letting the lower back arch, bending the arms, releasing scapular protraction, using momentum, and rushing the hip opening. These errors reduce strength gains and increase injury risk - prioritize slow reps, core bracing, and straight arms to maintain safe form.

How do I progress or regress this move?

Progress by extending hip angle toward a full back lever, increasing hold time, then moving to straddle or full back lever. Regress with tucked variations, band-assisted holds, negatives or skin-the-cat drills. Use consistent scapular work and band assistance to bridge levels safely.