ex_2OHCJX

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Waist · Body Weight

Back Lever

advancedstrengthMale & female model

Back Lever is an advanced compound strength exercise that works the abs (waist), with the shoulders and arms assisting. It needs no equipment beyond your own body weight. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 4-5 × 4-8
Calories / min: ≈ 7.3 kcal

Primary muscles

Core · rectus abdominis, obliques
Back · latissimus dorsi, erector spinae

Secondary muscles

Shoulders · deltoids
Arms · biceps brachii, triceps brachii

How to do Back Lever

Start by hanging on a bar with your arms extended overhead, hands placed shoulder-width apart, and your palms facing forward.
Pull yourself up until your head is facing the floor and your legs are overhead.
Pass your legs under the bar and align your body in a straight line from head to toe and parallel to the floor.
Hold this position for a suitable duration.

Form tips

Focus on engaging your core and glutes to maintain a straight line from head to heels.
Ensure your grip on the bar is firm and secure to provide stability and prevent slipping.
Breathe steadily and evenly to help maintain the hold and reduce tension.

Back Lever alternatives

Crawl With Sled Drag

Abs · intermediate

Dumbbell Low Windmill

Abs · intermediate

Tyre Hammering

Abs · intermediate

Dumbbell Close Grip Shoulder Press Sit Up

Abs · intermediate

More abs exercises

Back and Forward Leg Swings

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Criss Cross Elbow to Knee

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Wind Wipers

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Arm Rotation Knee Lift

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Bodyweight Knee Thrust

Abs · intermediate

Bodyweight Front Slam

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Bear Crawls

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Alternating Toe Tap

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Back Lever FAQ

What muscles does Back Lever work?

Back Lever mainly works the abs in the waist (rectus abdominis, obliques, latissimus dorsi and erector spinae). The shoulders and arms work as secondary muscles.

What equipment do you need for Back Lever?

None. Back Lever is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Back Lever should I do?

Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Back Lever good for beginners?

It's rated advanced, so it's best left until you have a solid base of strength and technique.

How many calories does Back Lever burn?

About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.

What is a good alternative to Back Lever?

Other exercises for the abs include Crawl With Sled Drag, Dumbbell Low Windmill, Tyre Hammering and Dumbbell Close Grip Shoulder Press Sit Up.

For developers

Use Back Lever in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_2OHCJX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_2OHCJX",
  "name": "Back Lever",
  "model": "male",
  "counterpartId": "ex_ASJPF3",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_2OHCJX/mp4-720.mp4?…",
    "poster": "https://…/ex_2OHCJX/poster.jpg?…"
  }
}