Straddle Back Lever

Technique

How to perform Straddle Back Lever

Grasp a stable pull‑up bar or pair of rings with a shoulder‑width overhand grip and hang with your arms fully extended, core braced, and legs together.
Tuck your knees toward your chest and roll backward into an inverted tuck, keeping your elbows straight and shoulders actively depressed to protect the joints.
Simultaneously extend your hips and open your legs into a wide straddle, lowering your torso until it is parallel to the ground, face pointing toward the floor.
This is your straddle back‑lever position.
Squeeze your glutes, quads, and inner thighs to keep the legs locked and wide while maintaining a hollow core and pulling the shoulder blades down; breathe steadily and hold for the prescribed time.
To exit, re‑tuck the legs, lift the hips slightly, and reverse the rotation to pass back through the inverted hang before returning to a controlled dead hang, or fall through to a german hang.
Repeat for the recommended number of holds, ensuring you maintain strict form and shoulder engagement throughout each rep.

GymDaze demonstration