Also known as: ring tuck raise, tuck raise rings, ring backlever, tuck to backlever

What is Back Lever Tuck Raise?

The Back Lever Tuck Raise is a hard ring calisthenics move where you tuck and raise your hips into an inverted back-lever position. It primarily targets the core, shoulders, lats, traps and upper back while demanding strong forearm grip and strict scapular control.

How to Do Back Lever Tuck Raise

  1. Set ring height: Adjust rings to waist or slightly higher; ensure rings are stable and the straps are secure before attempting the movement.
  2. Grip and tuck: Grip rings firmly, pull to a tuck position with knees to chest, brace your core and keep shoulders depressed and protracted for spinal stability.
  3. Engage shoulders: Retract slightly then depress and protract scapula, maintain straight arms and active shoulders to protect the rotator cuff throughout movement.
  4. Pull into inversion: Explosively pull hips upward, driving knees through rings until hips pass shoulders into an inverted tuck-back-lever position while exhaling and staying tight.
  5. Rotate and extend: Rotate rings so palms face away, extend hips slightly while keeping legs tight; avoid letting the scapula retract or elbows bend.
  6. Controlled descent: Lower hips slowly below shoulder level with straight arms, maintain scapular depression, then pull back up to the inverted start for the next rep.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grip the rings, tuck your knees and pull your hips up to an inverted postion.

Depress and protract your scapula, brace your core, keep your legs tight.

Continue pulling your legs through the rings, rotate the rings so your palms are facing away from you, and lower your hips down toward the floor.
Stay tight don't let your scapula retract, & keep your arms straight.

Descend so your hips are lower than your shoulders, and then pull yourself forecfully back into an inverted position, exhaling on the way up to the start, hips above your head.

Repeat for repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Back Lever Tuck Raise?

This exercise builds core and posterior chain strength, improves scapular control, shoulder stability and grip endurance. It develops the specific strength and coordination needed for advanced back-lever progressions on rings.

What common mistakes should I avoid?

Avoid allowing scapulae to retract, bending the arms, swinging the hips, or losing core tension. Inadequate warm-up and poor ring stability increase shoulder strain and reduce control during the movement.

How can I progress or regress this exercise?

Regress with ring tuck holds, band-assisted pulls or negatives and skin-the-cat drills. Progress to open-tuck, one-leg tucks, extended tuck, then full back lever by increasing hold time and reducing knee tuck assistance.