Also known as: reverse leg hold, rear leg raise hold, parallel bars back hold, back 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 the legs behind you to form a straight line, primarily targeting the back and glutes while engaging the core.

How to Do Reverse leg raise hold

  1. Grip parallel bars: Start supported on parallel bars with arms straight and hands shoulder-width; depress shoulders and open the chest before initiating movement.
  2. Engage core: Brace your core and posterior chain, drawing ribs down and squeezing glutes to prevent excessive lumbar arching during the lift.
  3. Initiate lift: Hinge slightly at the hips and slowly lift your legs behind you until your body forms a straight line from shoulders to toes.
  4. Squeeze and hold: Contract glutes and lower back while keeping the chest open; maintain full-body tension and breathe steadily to hold the position safely.
  5. Monitor alignment: Check that shoulders remain neutral, avoid excessive lumbar extension, and lower leg height if you feel undue strain in the lower back.
  6. Exit controlled: Lower legs with control back to the starting support, keep scapulae stable, then rest shoulders before repeating or dismounting the bars.

Muscle Groups

Back

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.
Movement Group: Back
Equipment: Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the reverse leg raise hold?

This hold strengthens the lower and upper back, glutes, and posterior chain while improving shoulder stability, scapular control, and core endurance. It supports better posture and carries over to pulling and gymnastic movements.

What common mistakes should I avoid?

Avoid overarching the lower back, lifting with momentum, shrugging the shoulders, and holding with a relaxed core. These mistakes reduce effectiveness and increase injury risk; focus on scapular stability, slow controlled movement, and tight glutes.

How can I progress or regress this exercise?

Regress by performing bent-knee holds, tuck holds, or lowering leg height and using assistance bands. Progress by increasing hold time, single-leg variations, slow eccentrics, added weight, or performing on rings for more instability.