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Back Lever

Lower backLats Front deltsGlutesAbs Compound Pull-up bar
Demo (loops)

How to do it

Starting position

  1. Grip the bar slightly wider than shoulder width.
  2. While hanging, pull your legs toward your chest.
  3. With your knees bent, rotate your body backward.
  4. Flip your body so your back faces the ground.

Movement

  1. Extend your body with your knees tucked to your chest.
  2. Brace your abs and form a straight line with your body.
  3. Direct your gaze toward your toes.
  4. Hold the position parallel to the floor.

Breathing

Take short breaths while holding the position.

Trainer tips

  • Fully extend your arms and hold
  • Keep your body in a single line from head to toe
  • Press your shoulder blades down to protect your shoulders

Cautions

  • Maintain abdominal tension throughout to prevent lower back injury.
  • Overarching or sagging the lower back
  • Trying with straight legs from the start

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesLower backLats
Secondary musclesFront delts · Glutes · Abs
EquipmentPull-up bar
Movement patternCore
Recommended time20 sec–45 sec
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Representative exercise: Back Lever

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.