One-Leg Back Lever

Technique

How to perform One-Leg Back Lever

1. Grasp a sturdy pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended, legs together, and core braced.
2. Tuck your knees toward your chest and roll backward into an inverted tuck, keeping your elbows straight and shoulders depressed.
3. Slowly lower your torso toward a horizontal position (facing the floor) by extending your hips, then straighten one leg fully while keeping the other leg tucked tight to your chest.
4. This creates the one‑leg back‑lever configuration.
5. Hold the position with your body parallel to the ground, glutes and extended leg squeezed, shoulders pulled down, and core engaged.
6. Breathe steadily for the prescribed time.
7. To exit, bend the extended leg back into a tuck, raise your hips slightly, and reverse the rotation to return through the inverted hang to a controlled dead hang before dismounting.
8. Repeat for the recommended number of holds, alternating the extended leg each set if desired.

GymDaze demonstration

Watch One-Leg Back Lever

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.