I'm interested in
Visual demonstration of the Back Lever exercise

Protected preview

Advanced

Difficulty
Advanced
Movement type
Strength
Primary muscles
Upper back Lower back Abs Obliques
Secondary muscles
Shoulders Biceps Triceps
Equipment
Bodyweight
Exercise guide

Back Lever

4 steps Updated 29/08/2026

Back Lever is a bodyweight exercise targeting Core (rectus abdominis, obliques), Back (latissimus dorsi.

Step by step

How to perform it

  1. Start by hanging on a bar with your arms extended overhead, hands placed shoulder-width apart, and your palms facing forward.
  2. Pull yourself up until your head is facing the floor and your legs are overhead.
  3. Pass your legs under the bar and align your body in a straight line from head to toe and parallel to the floor.
  4. Hold this position for a suitable duration.
Continue from here
Visual demonstration of the Pretzel Stretch exercise Pretzel Stretch Upper back · Lower back Visual demonstration of the Bird Dog (Version 2) exercise Bird Dog (Version 2) Lower back · Abs Visual demonstration of the Dumbbells Plank to Alternating Row exercise Dumbbells Plank to Alternating Row Upper back · Abs Visual demonstration of the 45 Degree Bicycle Twist Knee to Elbow exercise 45 Degree Bicycle Twist Knee to Elbow Abs · Obliques

Last updated: 29/08/2026

Back to all exercises
Back Lever

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.