Single Leg Back Lever

Description:

A Single Leg Back Lever is generally used as a progression skill for a standard back lever.  This exercise engages the upper back, specifically the lats, as well as the core muscle system.  By bending one of the knees and bringing it close to your center of gravity, you make the position easier to hold since you eliminate one leg worth of weight you must hold up.  Alternate the leg you extend to prevent muscular imbalances.

 

Process:

  • begin in a hang on the rings
  • bend at the hips to settle into a piked inverted hang position
  • engage core and slowly extend one leg while maintaining a tucked position with the other until hip angle becomes completely straight and body becomes parallel with the floor
  • engage lats and squeeze rings as close to each other as possible
  • use a spotter’s assistance if necessary – spotter should grab the ankle of the extended leg

Skill Progression

Easier:

N/A

Current:

Single Leg Back Lever

Harder:

N/A