Reverse leg raise hold

What is Reverse leg raise hold?

The Reverse leg raise hold is a hard calisthenics hold on parallel bars where you lift and hold your legs behind you to target the back, especially the lower back and glutes. It demands strict core and posterior chain tension and advanced strength.

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How to Do Reverse leg raise hold

1. Set up: Position yourself on parallel bars with arms straight, shoulders packed, and feet together. Check bar height and clear space before starting to prevent injury.
2. Grip parallel bars: Wrap hands firmly around the bars, keep wrists neutral, and lock elbows. Ensure a solid, steady base to support full-body tension during the hold.
3. Engage posterior chain: Squeeze glutes, brace lower back, and draw ribs down. Create full-body tension—active shoulders, tight core—to maintain a straight line from shoulders to toes.
4. Lift legs behind: Slowly lift legs behind you using lower back and glute strength until body forms a straight line. Avoid excessive lumbar arching and keep chest open.
5. Hold and lower: Hold the position for desired time while breathing steadily. To finish, slowly lower legs with controlled movement and relax shoulders to avoid strain.

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Muscle Groups

Back

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Description

Start supported on parallel bars with your arms straight and core engaged. Lift your legs behind you until your body forms a straight line from shoulders to toes. Squeeze your glutes and lower back to hold the position. Keep your chest open, avoid arching excessively, and maintain full body tension throughout the hold.

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Movement Group

Back

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Required Equipment

Parallel Bars

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Progressions and Regressions

None

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Frequently Asked Questions