One-Leg Back Lever

GymDaze demonstration

Watch One-Leg Back Lever

Technique

How to perform One-Leg Back Lever

1. Grasp a pull-up bar or pair of rings with a shoulder-width overhand grip and hang with straight arms.
2. Tuck the knees and roll backward into an inverted tuck without bending the elbows.
3. Keep one knee drawn toward the chest and extend the opposite leg in line with your torso.
4. Lower into a face-down horizontal hold, keeping the extended leg and trunk aligned and the pelvis from twisting.
5. Maintain the straight-arm position and breathe steadily for the planned hold.
6. Tuck the extended leg again and reverse the entry under control to return to the hang.
7. Dismount and reset before repeating with the other leg extended.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.